Heart disease and cancer are the two leading causes of death in Winnebago County, but many of their risk factors are preventable.
The Winnebago County Health Department encourages residents to Eat S.M.A.R.T. to protect your heart and prevent cancer.
Join by February 13 to get weekly tips and resources from WCHD to support you in your commitment through April 10.
Eat S.M.A.R.T.
S: Smaller Portions
Reducing portion sizes supports a healthy weight and can manage blood sugar and cholesterol.
M: More Fruits And Vegetables
Fruits and vegetables provide fiber, antioxidants, and nutrients that protect your heart and cells.
A: Add Whole Grains and Beans
Many whole grains are sources of dietary fiber, which healthy bodies need. Whole grains also supply you with nutrients such as vitamins and minerals.
Plant-based proteins such as beans are high in minerals and dietary fiber, without the saturated fat and cholesterol in some animal proteins.
R: Reduce Sugar And Salt​
Added sugars do not contribute nutritional benefits, but add many calories that can lead to overweight or obesity.
Eating foods with lots of added sodium can lead to high blood pressure, which is a risk factor for heart disease and cancer.Â
T: Try To Limit Meat and Processed Foods​
Some meats are high in sodium and fats that can increase your risk for heart disease and cancer.
Processed foods are often higher in fat, added sugar, and salt, and have less fiber and fewer nutrients.
Tips For Eating S.M.A.R.T.
How To Achieve Smaller Portion Sizes
- Measure out snacks rather than eating directly from the bag, box, or other food package
- Serve meals in a smaller plate or bowl
How To Include More Fruits And Vegetables Into Meals
- Cover about half of your plate with fruits and vegetables for lunch and dinner
- Add extra vegetables to sandwiches
- Add blended vegetables into sauces and soups
- Use pureed fruits to make a smoothies
How To Add More Whole Grains And Beans Into Your Diet
- Swap some white flour for whole-wheat flour when baking
- Try substituting white bread and tortillas for whole-wheat options
- Add beans to soups, salads, and pasta dishes
How To Reduce Sugar And Salt Consumption
- Eliminate adding table salt and sugar to meals and beverages
- Substitute added sugars in recipes for extracts such as almond, vanilla, orange, or lemon
- Use reduced or low sodium condiments with meals
How To Limit Meat And Processed Foods
- Decrease the amount of meat in some recipes by increasing the amount of beans, lentils, and vegetables
- Instead of using meat as a main dish, use just a little for flavor
- Use less butter, margarine, and shortening when cooking and serving meals
- Emphasize seafood and poultry to limit red and processed meats
