As always, February reminds us that As we age, taking care of our hearts is one of the most powerful ways to stay active, independent, and feeling our best. Habits—like choosing fiber‑rich foods, staying hydrated, moving a little each day, and keeping sodium in check—can make a meaningful difference in supporting cardiovascular health.
The good news is that heart‑healthy eating doesn’t have to be complicated. Check out the following quick and simple meal ideas to get you through winter:
Simple Heart-Healthy Breakfasts
Easy Microwave Oatmeal
½ cup rolled oats
1 cup water or milk
Microwave 2–3 minutes
Stir in: frozen berries + a spoon of walnuts
5‑Minute Veggie Egg Scramble
2 eggs or egg whites
Handful of frozen spinach
Microwave or pan‑cook
Serve with whole‑grain toast
Simple Smoothie
1 banana
½ cup frozen berries
1 tbsp ground flaxseed
1 cup almond milk
Blend
Warm Sweet Potato Mash Bowl
Microwave a sweet potato until soft
Mash with a fork
Add applesauce and a spoon of Greek yogurt
Simple Heart-Healthy Lunches
Warm Quinoa & Veggie Bowl
Use microwaveable quinoa pouch
Add roasted veggies from the freezer (microwaveable)
Drizzle with olive oil + balsamic
Simple Chicken & Barley Soup
1 can low‑sodium chicken soup
Add: ½ cup cooked barley (microwaveable pouch)
Add: pinch of turmeric or ginger powder
5-Ingredient White Bean Stew
1 can white beans (rinsed)
1 cup low‑sodium broth
Handful of frozen kale
Garlic powder + rosemary
Simmer 10 minutes
Salmon & Avocado Toast
Whole‑grain toast
Spread mashed avocado (store‑bought cups work great)
Add canned salmon (low sodium)
Lemon squeeze + pepper
The New Food Pyramid and Dietary Guidelines for Americans
Every five years, the U.S. updates the Dietary Guidelines for Americans to reflect the latest nutrition science and to help shape federal food programs. The 2026 guidelines have some significant shifts – Check it out:
- Much higher emphasis on protein, including red meat, poultry, seafood, eggs, nuts, and seeds.
- Full‑fat dairy is now encouraged, replacing decades of low‑fat or fat‑free recommendations.
- Strong discouragement of ultra‑processed foods, marking the first time the guidelines explicitly call them out as something to avoid.
- Added sugars are more strongly limited, with clearer warnings about their health impact.
- Food pyramid visual is inverted, placing protein and dairy at the base and grains near the top—essentially the opposite of the old pyramid.
- Greater acceptance of dietary fats, including saturated fats, with messaging that shifts away from the previous “low‑fat” era (though the formal 10% saturated fat limit remains).
- “Eat real food” becomes the core message, reflecting a major philosophical shift toward whole, minimally processed foods.
Nutrition Classes
February’s class will focus on fiber and how it supports heart health.
Hechtman: Wednesday February 18 @ 11am
Oak Park: Thursday February 19 @ 12:30pm (at Teitel)
Meer: Wednesday February 25 @ 10am
Snacks are provided, hope to see you there!
~ Elizabeth
By Elizabeth Freyre, RDN
EMAIL: efreyre@jslmi.org
PH: 248.234.2140