Lesson 1 – Blood Pressure? What’s That?
- 1.1 Introduction
- 1.2 Learning Objectives
- 1.3 Into the Vessels We Go -Part 1
- 1.4 Into the Vessels We Go-Part 2
- 1.5 Measuring Blood Pressure
- 1.6 Know Your Numbers! What is Normal Blood Pressure?
- 1.7 What Causes High Blood Pressure?
- 1.8 Summary
- 1.9 Recommended Reading & Videos
- 1.10 Homework
- 1.11 Sources
- Quiz 1
Lesson 2-What’s True and What’s Not?
Lesson 3-Understanding Your Medication
Lesson 4-Watch Out
Lesson 5-The Basics of a Heart-Healthy Diet
- 5.1 Introduction
- 5.2 Learning Objectives
- 5.3 What is A Healthy Eating Plan?
- 5.5 Fruits, Also Known as Nature’s Candy
- 5.6 Eat Your Vegetables
- 5.7 Great Grains
- 5.8 Keep It Lean
- 5.9 Nuts, Seeds and Dairy
- 5.10 The Facts on Fat and Sugar
- 5.11 Sodium and the Salt Shaker
- 5.11 Eat SMART
- 5.12 Summary
- 5.13 Recommended Readings and Videos
- 5.14 Homework
- Quiz 5
Lesson 6 – Lesson 6 – Meal Planning, Shopping & Cooking
Lesson 7-So You Want to Eat Out?
Lesson 8-Move Your Body
- 8.1 Introduction
- 8.2 Learning Objectives
- 8.3 Benefits of Physical Activity
- 8.4 Recommendations for Getting Active
- 8.5 How to Get Started
- 8.6 How to Keep Going (Staying Motivated)
- 8.7 Are You Ready to Get Active?
- 8.8 Move SMART
- 8.9 Summary
- 8.10 Recommended Reading and Videos
- 8.11 Homework
- 8.12 Sources
- Quiz 8
Lesson 9-Supplements! Are they Help or Hype?
Lesson 10-Sleep and Stress Management
Lesson 11-Rethinking Your Drink and Quit Smoking
Lesson 12-Support Can Make A Big Difference
5.6 Eat Your Vegetables
Aim for 4 – 5 servings of vegetables each day.
A serving can be:
- 1 cup of raw veggies
- ½ cup of cooked veggies.
This can be done by adding spinach, tomatoes, and bell peppers to sandwiches. Also, by filling half of your plate with collard greens next to that mac and cheese. Or, extra lettuce and tomatoes with those tacos and burritos. A salad is also a great way to eat a lot of vegetables. To make this possible, I try to always eat vegetables with my lunch and dinner.
Some examples of vegetables:
- Bell peppers
- Bok Choy
- Chili peppers
- Collard greens
- String Beans
- Sweet potatoes
- Turnip greens
Let’s play a game called how many vegetables on this list do you like…how many did you choose? It’s much easier to eat fruits because they are sweet! I’ll admit, I love fruits more than I love vegetables. But, I’ve found a way to add more vegetables to my plate. I eat the ones I like, and I add it to foods that I like. In lesson seven we’ll talk more about how to include more vegetables in your meals.
What to do if you don’t like vegetables
Easy ways to make vegetables taste great