.
February is American Heart Month, an excellent time to treat your nutrition profile to a hearty checkup. A healthy eating pattern and lifestyle are your best approaches in preventing heart disease. A big thank-you goes out to Mr. Kline’s first-graders at Viking Elementary School who gave this advice on things they do to keep their hearts healthy.
“I keep my heart healthy by eating good food like chicken.” Connor A.
“I keep my heart healthy by eating breakfast everyday.” Alexes A.
“I keep my heart healthy by not eating too much sugar.” Devvon H.
“I keep my heart healthy by drinking water and milk.” Shantell H.
“I keep my heart healthy by hiking with my dad.” Ava J.
“I keep my heart healthy by eating lots of fruits and vegetables.” Maggie M.
“I keep my heart healthy by drinking milk.” Logan M.
“I keep my heart healthy by doing 20 pushups each day.” Brandon M.
“I keep my heart healthy by eating carrots.” Patrick S.
“I keep my heart healthy by running.” Hannah S.
“I keep my heart healthy by eating vegetables and fruit.” Madison T.
“I keep my heart healthy by jogging.” Nevin W.
“I keep my heart healthy by eating healthy foods like apples, oranges, grapes and peaches.” Abby W.
“I keep my heart healthy by eating foods like strawberries.” McKenzie W.
“I keep my heart healthy by drinking water instead of soda.” Steven S.
“I keep my heart healthy by taking the stairs instead of the elevator and exercising for 30 minutes each day.” Mr. Kline.
Here is a modified recipe from the American Heart Association’s Quick and Easy cookbook. This is a class favorite you will enjoy.
Healthy Mac and Cheese
6 cups water
1 (10-ounce) package frozen vegetables
1 (7.25-ounce) box macaroni and cheese
1/4 cup skim milk
1/4 cup nonfat sour cream
1/4 teaspoon Italian seasoning
1/4 teaspoon pepper
1/2 cup shredded low-fat Cheddar cheese
In a medium saucepan, bring water to a boil and add vegetables and macaroni. Simmer for 7 to 10 minutes or until noodles are tender, and drain water.
Return macaroni and vegetables to saucepan over medium heat. Stir in milk, sour cream and cheese sauce; mix and heat for 3 to 5 minutes. Stir in Italian seasoning and pepper.
Top each serving with 2 tablespoons shredded cheese.
Makes 4 (1-cup) servings.
Per serving: 281 calories, 15 grams protein, 43 grams carbohydrate, 5 grams total fat, 3 grams saturated fat, 1 gram monounsaturated fat, 12 milligrams cholesterol, 337 milligrams sodium.
Christi Justus is a registered dietitian at Gundersen Lutheran Medical Center. The 500 Club is a healthy-eating program coordinated by Gundersen Lutheran registered dietitians, and its members include restaurants, grocery stores, delis and vending companies.
.
Advertisement 
