Class 3: Reading Labels – Empty Calories: Solid Fats

Key Messages:
Enjoy your food, but eat less.
Reduce cholesterol and saturated fats.

Class Information covered:
What are solid fats?
How much sodium is healthy?

Reading Food Labels

10 tips salt and sodium
10 tips la sal y el sodio
10 tips make healthier holiday choices
10 tips make healthier holiday choices in Spanish
Weekly Meal Planner

Kale Salad (for a low-fat salad, omit the nuts or reduce amount) or Kwick Kale
For more recipes visit

Videos: Oil to Nuts by Jeff Novick, RD and No Oil by Caldwell Esselstyn, MD
Make Yourself Heart Attack Proof by Dr. Caldwell Esselstyn

Add 1-3 kale dishes this week and cook sweet potatoes. (Cooking sweet potatoes in a slow cooker overnight makes for an easy breakfast dish or use as a side dish or in a recipe).
Add oatmeal 2-3 times this week.
Make a vegetable soup this week and eat a bowl before dinner 3-5 times this week.
Add a green smoothie 3-5 this week.
Write out a weekly menu and shop for ingredients.

Website by Nile