Heart-Healthy Menu w Stir Fry Chicken

For a day of heart healthy eating (cut the salt and fat)

Breakfast
1 cup plain, low-fat yogurt, topped with 3/4 cup blueberries
3/4 cup calcium-fortified orange juice

Lunch
1 whole-wheat pita stuffed with

• 1 cup shredded romaine lettuce
• 1/2 cup sliced tomatoes
• 1/4 cup sliced cucumbers
• 2 tablespoons crumbled feta cheese
• 1 tablespoon reduced-fat ranch dressing

1 kiwi fruit

1 cup skim milk

Dinner
Chicken stir-fry (3 ounces) with eggplant (1 cup) and basil
1 cup brown rice with 1 tablespoon chopped dried apricots
1 cup steamed broccoli
4 ounces red wine or concord grape juice

Snack
2 tablespoons mixed, unsalted nuts
1 cup fat-free frozen yogurt

Nutrient analysis
Calories                     1,605
Total fat                         30 g
Saturated fat                  10 g
Monounsaturated fat       10 g
Polyunsaturated fat           6 g
Cholesterol                   126 mg
Sodium                      1,264 mg
Total carbohydrate         242 g
Dietary fiber                    24 g
Protein                            83 g