For Those on a Healthy-Heart Program

The eating plan from the American Heart Association is based on the latest advice of medical and nutrition experts.  The best way to help lower your blood cholesterol level is to eat less saturated fat and cholesterol, control your weight and walk or do another physical activity for at least 30 minutes each day.  The plan is based on these dietary guidelines:

  • Total calories should be adjusted to reach and maintain a healthy weight.
  • Saturated fat intake should be 7 to 10 percent of calories (or even less).
  • Polyunsaturated fat intake should be up to 10 percent of calories.
  • Monounsaturated fat can make up to 15 percent of total calories.
  • Total fat intake should be adjusted to caloric needs.  Overweight individuals should consume no more than 30 percent of total calories from fat.
  • Cholesterol intake should be less than 300 milligrams per day.
  • Sodium intake should be less than 2,400 milligrams per day, which is about 1 teaspoon of sodium chloride (salt).

In addition, the American Heart Association makes the following recommendations related to Meat, Poultry and Fish:

Servings per Day

Eat no more than 6 oz. (cooked) of lean meat, poultry and fish.  Try to eat 1-2 servings of baked or grilled fish each week.

Serving size

3 oz. cooked (4 oz. raw) lean meat, poultry or fish

Choose from:

Fish and shellfish -- Shrimp and crayfish are higher in cholesterol than most other types of fish, but lower in fat and saturated fat than most meats and poultry so can be included in your diet plan.

Poultry -- This can include chicken, Cornish hen and turkey (without skin), as well as ground turkey.

Lean beef -- Use cuts from the round, chuck, sirloin and loin.  Buy "choice" cuts or "select" grades of beef rather than "prime." Choose lean or extra lean ground beef (no more than 15% fat).

Lean ham, lean pork -- Use tenderloin and loin chop.  Avoid ham and Canadian bacon, which are higher in sodium than other meats.

Lean lamb -- Use leg, arm and loin.

General Recommendations

  • Based on daily caloric intake, request take-home container at beginning of meal.  Cut meat, poultry or fish portion in half and place in container when you receive it.
  • Ask to have items prepared with olive oil versus butter.
  • Order double vegetables instead of mashed potatoes, French fries or onion rings.
  • May order sweet potato or baked potato without toppings and only eat half.  Avoid the baked potato skin which is pre-salted.
  • Cut any visible fat from meat.
  • Sauces and dressings that can be chosen are Vinaigrette, Fresh Lemon and Olive Oil and Vinegar.
  • Sliced tomato, broccoli, carrots and green beans can be ordered with entrées.  Ask that vegetables be steamed and not prepared with butter.
  • If your physician has recommended limiting your sodium intake, request that burger and fish seasonings be limited.

Specific Menu Recommendations

Soups

  • Karen's "Flying D" Chili - Based on daily caloric and sodium intake, consider ordering cup instead of bowl.
  • Chicken Noodle - Order if allowed liberal sodium intake.
  • Tortilla - Order if allowed liberal sodium intake.

Salads

Dressings to select: Vinaigrette, Fresh Lemon or Olive Oil and Vinegar.

  • The Wedge - Order without bacon.
  • Vine-Ripened Tomato and Onion Salad
  • Caesar Salad, Grilled Chicken Caesar or Cedar Plank Salmon Caesar - Order without cheese and croutons.
  • The "Big Sky" Cobb Salad - Order without cheese, bacon, egg and croutons.
  • Grilled Salad - Order without cheese, bacon, egg and croutons.  Add chicken, bison patty or Cedar Plank Salmon.
  • House Salad - Order without bacon and croutons.

Blue Plate Specials

  • Roasted "Beer Can" Chicken - Remove skin from chicken.  Order without mashed potatoes.  Order tomato slice or broccoli, carrots, asparagus or green beans steamed.
  • Slow Roasted Pork - Order without mashed potatoes.  Order tomato slice or broccoli, carrots, asparagus or green beans steamed.  Can add Caesar, Wedge, House or Vine-Ripened Tomato and Onion Salad as above.
  • Roast Turkey - Order without dressing and mashed potatoes.  Order tomato slice or broccoli, carrots, asparagus or green beans steamed.  Can add Caesar, Wedge, House or Vine-Ripened Tomato and Onion Salad as above.

Burgers and Brick Chicken

Order Ground Bison or Brick Chicken.  Order Wheat buns.  Ask to NOT have your bun "floated".  Choose a cup of chili as a side.  Order without burger seasoning.

  • Naked
  • Chili-Cheese - Order without cheese.
  • Skinny Dip
  • The Green and Hot - Order without cheese.
  • Veggie Burger

Featured Entrées

  • Pot Roast - Order without mashed potatoes.  Order tomato slice or broccoli, carrots, asparagus or green beans steamed.  May order sweet potato or baked potato without toppings and only eat half.  Can add Caesar, Wedge, House or Vine-Ripened Tomato and Onion Salad as above.
  • Fresh Cedar Plank Salmon - Order without fish seasoning.  Order without mashed potatoes.  Order tomato slice or broccoli, carrots, asparagus or green beans steamed.  May order sweet potato or baked potato without toppings and only eat half.  Can add Caesar, Wedge, House or Vine-Ripened Tomato and Onion Salad as above.  Order with fresh lemon.
  • Tenderloin Filet - Order without burger seasoning and lemon butter.  Order without mashed potatoes.  Order tomato slice or broccoli, carrots, asparagus or green beans steamed.  May order sweet potato or baked potato without toppings and only eat half.  Can add Caesar, Wedge, House or Vine-Ripened Tomato and Onion Salad as above.
  • Kansas City Strip Steak - Order without burger seasoning and lemon butter.  Order without mashed potatoes.  Order tomato slice or broccoli, carrots, asparagus or green beans steamed.  May order sweet potato or baked potato without toppings and only eat half.  Can add Caesar, Wedge, House or Vine-Ripened Tomato and Onion Salad as above.
  • French Dip - Order without French fries or Horseradish sauce.  Order tomato slice or broccoli, carrots, asparagus or green beans steamed.
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