DIETARY

GUIDELINES
FOR AMERICANS
Cut Down on
2015-2020
EIGHTH EDITION Added Sugars
Learn how to limit calories from added sugars—and still enjoy the foods and drinks that you love.
Choosing a healthy eating pattern low in added sugars can have important health benefits.
The 2015-2020 Dietary Guidelines for Americans recommends limiting calories from added sugars to no
more than 10% each day. That’s 200 calories, or about 12 teaspoons, for a 2,000 calorie diet.

What Are Added Sugars? The average American

gets 270 calories of
Just like it sounds, added sugars aren’t in foods naturally—they’re added.
added sugars each day.
They include:
That’s about
• Sugars and syrups that food manufacturers add to products like sodas, 17 teaspoons of sugar!
yogurt, candies, cereals, and cookies
• Sugar you add yourself—like the teaspoon of sugar in your coffee
Some foods have sugar naturally—like fruits, vegetables, and milk. The sugars in these foods are not added sugars.

What’s the Problem with Added Sugars? Almost half of the

Eating and drinking too many foods and beverages with added sugars makes added sugars in
our diets come from
it difficult to achieve a healthy eating pattern without taking in too many
drinks—like sodas,
calories. Added sugars contribute calories, but no essential nutrients. fruit drinks, and other
sweetened beverages.

What Foods Have Added Sugars?

Lots of them. Some include: • Fruit drinks, such as fruitades • Sweet rolls, pastries,
and fruit punch and doughnuts
• Regular sodas, energy drinks,
and sports drinks • Cakes, cookies, and brownies • Dairy desserts, such as
• Pies and cobblers ice cream
• Candy

How Can I Cut Down on Added Sugars?

You don’t have to give up the foods you love completely. Instead, you can limit added sugars by making some smart,
small changes to how you eat. Here are 3 things you can do:
1. Find Out How Many Calories You’re Getting from Added Sugars Now.
You can use the USDA’s Supertracker.usda.gov/ to get an idea. Once you know, you can make changes.

2015-2020 Dietar y Guidelines for Americans — Cut Down on Added Sugars — Page 1
2. Make Some Healthy Shifts.
Replace foods and drinks high in added sugars with healthier options. You could:
• Eat fruit for dessert instead of cookies or cakes
• Swap sugary cereals for unsweetened cereal with fruit
• Drink water or low-fat milk with meals instead of sodas
You can still have foods and drinks with added sugars—just choose smaller portions or have them less often.
• If you choose to have a soda, select a smaller size
• Add 1 teaspoon of sugar to your tea or coffee instead of 2

3. Check the Ingredients.

Look for added sugars in the ingredients list. The higher up added
sugars are on the list, the more added sugar is in the product.
Added sugars go by a lot of different names like: brown sugar, corn
sweetener, corn syrup, dextrose, fructose, glucose, high-fructose corn
syrup, honey, invert sugar, lactose, malt syrup, maltose, molasses,
raw sugar, sucrose, trehalose, and turbinado sugar.
Added sugars hide in foods that you might not expect. They’re
common in foods like pasta sauces, crackers, pizzas, and more.

Added Sugars Add Up:

1 Tablespoon of Tomato Ketchup = 1 Bottle of Sports Drink

12 Calories of Added Sugars (20 Ounces) =
122 Calories of Added Sugars

1 Cup of Flavored Cereal =

48 Calories of Added Sugars 1 Can of Regular Soda
(12 Fluid Ounces) =
126 Calories of Added Sugars
1 Serving of Flavored Yogurt
(6 Ounces) =
72 Calories of Added Sugars 1 Piece of Chocolate Cake =
196 Calories of Added Sugars

1 Chocolate Bar (1.6 Ounces) =

74 Calories of Added Sugars

What About Artificial Sweeteners?

Artificial sweeteners—like saccharin, aspartame, acesulfame potassium (Ace-K), and sucralose—can help you
cut down on calories. But they may not be a good way to manage your weight in the long run.

Want to learn more about added sugars and how to find a healthy eating pattern that works for your family?
Check out ChooseMyPlate.gov, which has more information from the Dietary Guidelines, online tools, recipes, and more.

2015-2020 Dietar y Guidelines for Americans — Cut Down on Added Sugars — Page 2
March, 2016
 Life is Sweet…
with these Easy Sugar Swaps!
If you’re cutting back on added
sugars or calories, try these swaps
to get the sweet taste you love: Desserts and Sweets
Instead of indulging in a traditional sugar-based
dessert, enjoy the natural sweetness of fruit.
Baking and Cooking Fresh, frozen and canned (in its own juice
or water) are all good choices. Try them
Unsweetened applesauce can substitute for some baked, grilled, stewed or poached.
of the sugar in a recipe. You may need less
oil, too — adjust the recipe as needed to get
the taste and texture you like. Or try using
a no-calorie sweetener suitable for cooking
and baking.
Snack Mix and Granola
Dressings and Sauces Make your own, without all the added sugars.
Combine your favorite nuts and seeds
Swap store-bought bottled salad dressings, (unsalted or very lightly salted), raisins
ketchup, tomato sauce and barbeque sauce — and dried fruits (unsweetened), rolled oats
HOMEMADE
which can have a lot of added sugars — for and whole-grain cereal (non-sugared/
homemade versions so you can non-frosted) — and skip the candy!
control the amount of
sugar added to them.

Tea and Coffee

Soda/Soft Drinks
Swap sugars (including honey and agave syrup) for a no-calorie
Swap sugar-sweetened beverages for plain sweetener. One packet adds about the same sweetness
or sparkling water flavored with mint, citrus, as two teaspoons of sugar — NO-CALO
RIE
cucumber or a splash of 100% fruit juice. and typically saves you more SWEETE
NER

than 25 calories.

Get recipes and more tips at

HEART.ORG/RECIPES
The American Heart Association recommends cutting back on added sugars. Using low- and no-calorie sweeteners is one option that may help in an overall healthy
diet. Foods and beverages containing low- and no-calorie sweeteners can be included in a healthy eating plan, as long as the calories they save are not added back
as a reward or compensation. The FDA has determined that certain low- and no-calorie sweeteners, such as sucralose, are safe.
It’s important to eat an overall healthy dietary pattern that includes a variety of fruits and vegetables, whole grains, beans and legumes, fish, skinless poultry, nuts
and seeds, and fat-free/low-fat dairy products; and limits sodium, saturated fat, red meat and added sugars.

FOR MORE TIPS ON HEALTHY EATING, COOKING AND RECIPES:

HEART.ORG/SIMPLECOOKING
¨

©2015, American Heart Association. DS9399 7/15

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 Replace sweetened drinks to cut back on added sugars
and empty calories.

REPLACE SUGARY BEVERAGES… WITH BETTER CHOICES!

• full-calorie soft drinks • The best thing you can drink is water! Try it plain,
• energy/sports drinks sparkling or naturally flavored with fruit or herbs.
• sweetened “enhanced water” drinks • Drink coffee and tea without added sugars for a
healthier energy boost.
• sweet tea
• For adults, diet drinks may help replace high-calorie
• sweetened coffee drinks sodas and other sugary drinks.

THE FACTS MAY SURPRISE YOU.

Most Americans consume nearly Sugar-sweetened beverages A can (12 FL OZ) of

20 TEASPOONS like soda and energy/sports

drinks are the
regular soda has about

of added sugars EACH DAY. 150 CALORIES AND

SOURCE OF
That’s more than TRIPLE the ADDED SUGARS 10 TEASPOONS
of added sugar.
recommended daily limit for women IN OUR DIET.
and DOUBLE for men!
TRY THESE TIPS TO QUENCH YOUR THIRST
WITH LESS ADDED SUGARS

START CUTTING BACK. CHOOSE WATER. MAKE IT AT HOME.

Take steps to reduce or replace sugary Make water the easy, more Family favorites like hot chocolate,
drinks in your diet: appealing go-to choice: lemonade, smoothies, fruit punch,
chocolate milk and coffee drinks
REPLACE most of your drinks CARRY a r efillable water bottle. easily can be made at home with
with water. less added sugars.
ADD a splash of 100% fruit juice
REDUCE the amount of sugar in or slices of citrus, berries and
START WITH UNSWEETENED
your coffee or tea gradually until even cucumbers for a boost of flavor.
your taste adjusts to less sweetness. beverages, then flavor to taste with
additions like fruit, low-fat or fat-free
TRY seltzer, club soda or sparkling milk, and herbs and spices.
ADD plain or sparkling water to water if you crave the fizz.
drinks to keep some of the flavor
Get great recipes for beverages and more
with less added sugars per servings.
at HEART.ORG/RECIPES.

READ THE LABEL, AND CHOOSE WISELY.

Some drinks that appear to be healthy may be high in

calories and added sugars. Check servings per container
and ingredients list.

Added sugars go by many names, including sucrose, glucose,

maltose, dextrose, high fructose corn syrup, cane syrup,
concentrated fruit juice, agave nectar and honey.

EAT SMART ADD COLOR MOVE MORE BE WELL

FOR MORE TIPS ON HEALTHY EATING, COOKING AND RECIPES: HEART.ORG/EATSMART

©2018, American Heart Association 7/18DS13619
 Serving Size 1 package (272g)
Servings Per Container 1

Amount Per Serving

Saturated Fat
Calories 300 Calories from Fat 45
% Daily Value*
What It Is
Total Fat 5g 8% Saturated fat is found in higher proportions in animal products and is usually
Saturated Fat 1.5g 8% solid at room temperature. The exceptions are seafood (which is low in
Trans Fat 0g saturated fat) and certain tropical plant oils, such as coconut oil, palm oil, and
Cholesterol 30mg 10% palm kernel oil (which are high in saturated fat).
Sodium 430mg 18%
Total Carbohydrate 55g 18% The human body makes more saturated fat than it needs — so it is not
Dietary Fiber 6g 24% necessary to get saturated fat from food.
Sugars 23g
Protein 14g

Vitamin A 80%
Where It Is Found
Vitamin C 35% Saturated fat is found in a variety of foods, including:
Calcium 6%
• Beef fat (tallow and suet), chicken fat, and pork fat (lard)
Iron 15%
• Cream and milk (whole and 2% milk)
* Percent Daily Values are based on a 2,000 calorie diet.
Your Daily Values may be higher or lower depending on • Dairy products (such as butter and regular/full-fat cheese, cream cheese,
your calorie needs:
Calories: 2,000 2,500
and ice cream)
Total Fat Less than 65g 80g • Dairy desserts (such as ice cream, other frozen desserts, and puddings)
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg • Grain-based desserts (such as brownies, cakes, cookies, doughnuts,
Sodium Less than 2,400mg 2,400mg pastries, pies, and sweet rolls)
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g • Fast food
• Meats and poultry
• Nuts
Saturated fat can increase the risk of • Processed meat and poultry products (such as bacon, hot dogs, jerky,
developing cardiovascular disease. luncheon meats, and sausages)
• Tropical plant oils (such as coconut, palm, and palm kernel oils)
• Savory snacks (such as chips, crackers, and microwave popcorn)
Saturated fat is a • Sweets (such as chocolate candies)
nutrient to get less of. • Vegetable shortening and stick margarine

What It Does
Like all dietary fats, saturated fat provides calories and helps the body
absorb certain vitamins, cushions and insulates the body, and supports
many body processes.

http://www.fda.gov/nutritioneducation Saturated Fat 1

 Health Facts
• Most Americans exceed the recommended limits for saturated fat in the diet.
• Saturated fat can raise the levels of total cholesterol and low-density lipoprotein (LDL or “bad”) cholesterol in the blood —
which, in turn, can increase the risk of developing cardiovascular disease. Cardiovascular disease is the leading
cause of death in both men and women in the U.S.
• The Dietary Guidelines for Americans recommends consuming less than 10% of calories per day from saturated fat
by replacing saturated fat with monounsaturated and polyunsaturated fats while staying within recommended limits for
calories and total dietary fat.

For Reducing Saturated Fat in Your Diet

Use the Nutrition Facts Label as your tool for reducing consumption of saturated fat. The Nutrition Facts Label on
food and beverage packages shows the amount in grams (g) and the Percent Daily Value (%DV) of saturated fat in
one serving of the food.

The Daily Value for saturated fat is less than 20 g per day. This is based on a 2,000 calorie diet —
your Daily Value may be higher or lower depending on your calorie needs.

When comparing foods, choose foods with a lower %DV of saturated fat. The goal is to get less than 100% of
the Daily Value for saturated fat each day. And remember:
• 5% DV or less of saturated fat per serving is low
• 20% DV or more of saturated fat per serving is high
Look for sources of saturated fat on the ingredient list on a food package. Some examples of ingredients that
contain saturated fat are: beef fat (tallow and suet), butter, chicken fat, cream, pork fat (lard), shortening, and
tropical plant oils (such as coconut oil, palm oil, and palm kernel oil).
Tip: Ingredients are listed in descending order by weight — the closer an ingredient is to the beginning
of the list, the more of that ingredient is in the food.
Choose lean cuts of meats and poultry. Trim or drain fat from meats before or after cooking and remove poultry
skin before cooking or eating.
Try seafood and plant sources of protein (such as beans and peas, soy products, and unsalted nuts and seeds)
in place of some meats and poultry.
Substitute fat-free (skim) or low-fat (1%) dairy products (such as cheese, milk, and yogurt), or fortified soy
beverages for regular/full-fat (whole) dairy products.
Switch from stick margarine to soft margarine (liquid, spray, or tub).

Cook and bake with liquid oils (such as canola and olive oil) instead of solid fats (such as butter, lard, and shortening).
Try baking, broiling, grilling, or steaming. These cooking methods do not add extra fat.
Instead of using creamy salad dressings, make your own flavorful dressings with vinegar and oil (such as flaxseed,
olive, or sesame oils).
Limit dairy and grain-based desserts, savory snacks, and sweets (such as cakes, chips, chocolate candies,
cookies, crackers, ice cream, and puddings).
Consume smaller portions of foods and beverages that are higher in saturated fat or consume them less often.
When eating out, ask which fats are being used to prepare your meal. You can also request to see nutrition
information (available in many chain restaurants), and then choose options that are lower in saturated fat.

Saturated Fat 2
 Serving Size 1 package (272g)
Servings Per Container 1

Amount Per Serving

Trans Fat
Calories 300 Calories from Fat 45
% Daily Value*
What It Is
Total Fat 5g 8% Trans fat is an unsaturated fat, but it is structurally different than unsaturated
Saturated Fat 1.5g 8% fat that occurs naturally in plant foods. Trans fat has detrimental health
Trans Fat 0g effects and is not essential in the diet.
Cholesterol 30mg 10%
Sodium 430mg 18%
There are two sources of trans fat:
Total Carbohydrate 55g 18% • Trans fat formed naturally – this type of trans fat is produced in the gut
Dietary Fiber 6g 24% of some grazing animals (such as cattle and sheep).
Sugars 23g • Trans fat formed artificially during food processing – this type of
Protein 14g trans fat is created during a process called “partial hydrogenation” in
Vitamin A 80%
which hydrogen is added to liquid vegetable oil to make it more solid,
Vitamin C 35%
and therefore more resistant to becoming spoiled or rancid. The process
Calcium 6%
generally does not make the oil completely solid, resulting in “partially”
hydrogenated oils.
Iron 15%
* Percent Daily Values are based on a 2,000 calorie diet.
Your Daily Values may be higher or lower depending on
your calorie needs: Where It Is Found
Calories: 2,000 2,500
Total Fat Less than 65g 80g Trans fat formed naturally is found in small amounts in some animal
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
products, such as meats and dairy products.
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Trans fat formed artificially during food processing is found in partially
Dietary Fiber 25g 30g hydrogenated oils used in a variety of foods, including:
• Coffee creamer
Trans fat can increase the risk of • Fast food
developing cardiovascular disease. • Frozen pizza
• Grain-based desserts (such as cakes, cookies, and frozen pies)
Trans fat is a
nutrient to get less of. • Ready-to-use frostings
• Refrigerated dough products (such as biscuits and cinnamon rolls)
Update on Trans Fat
• Savory snacks (such as crackers and microwave popcorn)
On June 16, 2015, the U.S. Food and Drug
Administration (FDA) took action that will • Vegetable shortening and stick margarine
significantly reduce the use of partially
hydrogenated oils, the major source of artificial
trans fats in the food supply. This action is
expected to reduce cardiovascular disease and What It Does
prevent thousands of fatal heart attacks each
year in the U.S. Partially hydrogenated oils are used by food manufacturers to improve
the texture, shelf life, and flavor stability of foods. Partially hydrogenated oils
FDA is providing companies three years to
should not be confused with “fully hydrogenated oils,” which are solid fats
either reformulate products without partially
hydrogenated oils and/or petition FDA to permit that contain very low levels of trans fat.
specific uses. Food companies have already
been working to remove partially hydrogenated
oils from processed foods and FDA anticipates
that many may eliminate them ahead of the
three-year compliance date.

It’s important to note that trans fat will not be

completely gone from foods because it occurs
naturally in small amounts in meat and dairy
products, and is present at very low levels in
other edible oils.

http://www.fda.gov/nutritioneducation Trans Fat 1

 Health Facts
• About half of the trans fat Americans consume is from partially hydrogenated oils.
• Trans fat increases the level of low-density lipoprotein (LDL or “bad”) cholesterol and decreases
the level of high-density lipoprotein (HDL or “good”) cholesterol in the blood — which, in turn, can
increase the risk of developing cardiovascular disease. Cardiovascular disease is the leading
cause of death in both men and women in the U.S.
• The Dietary Guidelines for Americans recommends keeping the intake of trans fat as low as possible
by limiting foods containing partially hydrogenated oils (a source of artificial trans fat). Eating foods
with even small amounts of trans fat can add up to a significant intake over time.

For Reducing Trans Fat in Your Diet

Use the Nutrition Facts Label as your tool for reducing consumption of trans fat formed during
food processing. The Nutrition Facts Label on food and beverage packages shows the amount in
grams (g) of trans fat in one serving of the food.

Trans fat has no Percent Daily Value (%DV), so use the amount of grams (g) as a guide.

Look for partially hydrogenated oils on the ingredient list on a food package.
NOTE: The Nutrition Facts Label can state 0 g of trans fat if the food product contains less
than 0.5 g of trans fat per serving. Thus, if a product contains partially hydrogenated oils, then it
might contain small amounts of trans fat even if the label says 0 g of trans fat.
Switch from stick margarine to soft margarine (liquid, spray, or tub).
Cook and bake with liquid oils (such as canola and olive oil) instead of solid fats (such as butter,
lard, and shortening).
Try baking, broiling, grilling, or steaming. These cooking methods do not add extra fat.
Limit grain-based desserts and savory snacks (such as cakes, cookies, crackers, and
microwave popcorn).
Choose lean cuts of meats and skinless poultry.
Substitute fat-free (skim) or low-fat (1%) dairy products (such as cheese, milk, and yogurt) or
fortified soy beverages for regular/full-fat (whole) dairy products.
When eating out, ask which fats are being used to prepare your meal. You can also request to
see nutrition information, which is available in many chain restaurants.

Trans Fat 2
 Test Your High Blood Pressure Knowledge
1. Blood pressure is measured using two numbers: HDL and LDL.
True or False

2. High blood pressure can hurt your health in mays ways. Which of these organs can be affected by
the condition?
a. Brain
b. Kidneys
c. Heart
d. All the above

3. You should sit quietly for at least five minutes before taking your blood pressure.
True or False

4. Why is blood pressure sometimes referred to as the “silent killer”?

a. High blood pressure doesn’t make any loud noises
b. High blood pressure makes it difficult to talk
c. High blood pressure usually doesn’t have any symptoms

5. It is okay to put the blood pressure cuff on over your clothes.

True or False

6. Where can you get your blood pressure measured?

a. At home
b. At a local pharmacy
c. At a doctor’s office
d. All the above

7. Your arm should be supported on a flat surface, relaxed, and at heart level when measuring blood
pressure.
True or False

8. Only adults and older adults can have high blood pressure.
True or False

9. About 1 in 3 adults in the United States has high blood pressure, and about ___% of these
individuals have their high blood pressure under control.
a. 25%
b. 50%
c. 70%
d. 90%

10. Room temperature, background noise, and exercise can affect blood pressure readings.
True or False
 Test Your High Blood Pressure Knowledge – ANSWERS

1. False. The first number is called systolic blood pressure and measures the pressure
in your blood vessels when your heart beats. The second number is called diastolic
blood pressure and measures the pressure in your blood vessels when your heart rate
rests between beats. LDL and HDL are two types of cholesterol.

2. D. All the above. High blood pressure affects all of these organs and can lead to
heart attack, stroke, and increases risk of chronic kidney disease.

3. True. It is important to have at least 5 minutes of quiet rest prior to taking your
blood pressure. This means sitting calmly and not talking.

4. C. High blood pressure usually doesn’t have any symptoms. Measuring your
blood pressure is the only way to know.

5. False. The cuff should fit snuggly over your skin on your arm and should not be
over clothing. A shirt sleeve can reduce the monitors ability to accurately measure
blood pressure.

6. D. All the above.

7. True. Proper arm placement/positioning are important for accuracy. Your back
should also be straight and supported and your legs should be uncrossed with your
feet on the floor.

8. False. Even young adults and children are now being seen with high blood
pressure.

9. B. 50%.

10. True. All of these factors can make blood pressure readings inaccurate. Also
smoking, drinking alcohol, and eating before taking your blood pressure can also
affect readings.
National Wear Red Day ®
The First Friday in February

The National Heart, Lung, and Blood Institute and many groups
around the country observe National Wear Red Day® each year on
the first Friday in February to raise awareness about heart disease
as the leading cause of death among Americans, especially women.

Risk factors for heart disease are: Heart disease is largely preventable.
• Smoking
Here’s what you can do now to
reduce your risk:
• High blood pressure
• Don’t smoke
• High blood cholesterol
• Eat for heart health
• Overweight/obesity
• Aim for 30 minutes of physical activity
• Physical inactivity
at least 5 days a week
• Diabetes
• Ask your doctor to check your
• Family history of early coronary
blood pressure, cholesterol, and
heart disease
blood glucose
• Age (for women, 55 and older)

Show your support and wear red!

National Wear Red Day® is a registered trademark of the U.S. Department of Health and Human Services and American Heart Association.
 Teriyaki Tilapia with Cilantro Lime Rice Teriyaki Tilapia with Cilantro Lime Rice
Prep/Cook Time: 20 minutes Number of Servings: 4 Prep/Cook Time: 20 minutes Number of Servings: 4

Ingredients: Ingredients:
• 1 cup brown rice, uncooked • 1 cup brown rice, uncooked
• 4 – 6oz tilapia fillets • 4 – 6oz tilapia fillets
• 1/4 cup teriyaki sauce (or a low sodium teriyaki if available) • 1/4 cup teriyaki sauce (or a low sodium teriyaki if available)
• ¼ teaspoon ground ginger • ¼ teaspoon ground ginger
• 1 teaspoon fresh garlic, minced • 1 teaspoon fresh garlic, minced
• Small bunch of cilantro, chopped • Small bunch of cilantro, chopped
• 3 green onions, thinly sliced • 3 green onions, thinly sliced
• 1 tablespoon fresh lime juice • 1 tablespoon fresh lime juice
• 1 teaspoon crushed red pepper flakes, or to taste • 1 teaspoon crushed red pepper flakes, or to taste
Tips Tips
 You can substitute cod or Swai instead of using tilapia.  You can substitute cod or Swai instead of using tilapia.
 Serve with ½ cup fresh or frozen (thawed) fruit and a side  Serve with ½ cup fresh or frozen (thawed) fruit and a side
salad or steamed vegetable. salad or steamed vegetable.

Teriyaki Tilapia with Cilantro Lime Rice Teriyaki Tilapia with Cilantro Lime Rice
Prep/Cook Time: 20 minutes Number of Servings: 4 Prep/Cook Time: 20 minutes Number of Servings: 4

Ingredients: Ingredients:
• 1 cup brown rice, uncooked • 1 cup brown rice, uncooked
• 4 – 6oz tilapia fillets • 4 – 6oz tilapia fillets
• 1/4 cup teriyaki sauce (or a low sodium teriyaki if available) • 1/4 cup teriyaki sauce (or a low sodium teriyaki if available)
• ¼ teaspoon ground ginger • ¼ teaspoon ground ginger
• 1 teaspoon fresh garlic, minced • 1 teaspoon fresh garlic, minced
• Small bunch of cilantro, chopped • Small bunch of cilantro, chopped
• 3 green onions, thinly sliced • 3 green onions, thinly sliced
• 1 tablespoon fresh lime juice • 1 tablespoon fresh lime juice
• 1 teaspoon crushed red pepper flakes, or to taste • 1 teaspoon crushed red pepper flakes, or to taste
Tips Tips
 You can substitute cod or Swai instead of using tilapia.  You can substitute cod or Swai instead of using tilapia.
 Serve with ½ cup fresh or frozen (thawed) fruit and a side  Serve with ½ cup fresh or frozen (thawed) fruit and a side
salad or steamed vegetable. salad or steamed vegetable.
 Teriyaki Tilapia with Cilantro Lime Rice Teriyaki Tilapia with Cilantro Lime Rice
1. Cook rice according to the instructions on the package. 1. Cook rice according to the instructions on the package.
2. Heat the oven broiler. Prepare a baking sheet with aluminum foil. 2. Heat the oven broiler. Prepare a baking sheet with aluminum foil.
3. Place tilapia fillets on the baking sheet and lightly season with 3. Place tilapia fillets on the baking sheet and lightly season with
pepper. In a bowl combine the teriyaki sauce, ground ginger, and pepper. In a bowl combine the teriyaki sauce, ground ginger, and
garlic, and mix well. garlic, and mix well.
4. Baste the tilapia fillets with the teriyaki mixture (and do so 1-2 4. Baste the tilapia fillets with the teriyaki mixture (and do so 1-2
more times during the broiling time in the oven) . more times during the broiling time in the oven) .
5. Cook for approximately 8-10 minutes until the fish is no longer 5. Cook for approximately 8-10 minutes until the fish is no longer
opaque and flakes easily. opaque and flakes easily.
6. Meanwhile, in a medium sized bowl combine the cooked brown 6. Meanwhile, in a medium sized bowl combine the cooked brown
rice, chopped cilantro, green onions, lime juice, red pepper flakes, rice, chopped cilantro, green onions, lime juice, red pepper flakes,
and any other seasonings you like (pepper, Mrs. Dash) and any other seasonings you like (pepper, Mrs. Dash)
7. Break the tilapia fillets into pieces and serve on top of the rice and 7. Break the tilapia fillets into pieces and serve on top of the rice and
herb mixture. herb mixture.
Nutrition Facts (per serving): Nutrition Facts (per serving):
Calories: 282 Protein: 47gm Total Carbohydrates: 13gm Calories: 282 Protein: 47gm Total Carbohydrates: 13gm
Fiber: 1gm Total Fat: 4gm Cholesterol: 98mg Sodium: 708mg Fiber: 1gm Total Fat: 4gm Cholesterol: 98mg Sodium: 708mg

Teriyaki Tilapia with Cilantro Lime Rice Teriyaki Tilapia with Cilantro Lime Rice
1. Cook rice according to the instructions on the package. 1. Cook rice according to the instructions on the package.
2. Heat the oven broiler. Prepare a baking sheet with aluminum foil. 2. Heat the oven broiler. Prepare a baking sheet with aluminum foil.
3. Place tilapia fillets on the baking sheet and lightly season with 3. Place tilapia fillets on the baking sheet and lightly season with
pepper. In a bowl combine the teriyaki sauce, ground ginger, and pepper. In a bowl combine the teriyaki sauce, ground ginger, and
garlic, and mix well. garlic, and mix well.
4. Baste the tilapia fillets with the teriyaki mixture (and do so 1-2 4. Baste the tilapia fillets with the teriyaki mixture (and do so 1-2
more times during the broiling time in the oven) . more times during the broiling time in the oven) .
5. Cook for approximately 8-10 minutes until the fish is no longer 5. Cook for approximately 8-10 minutes until the fish is no longer
opaque and flakes easily. opaque and flakes easily.
6. Meanwhile, in a medium sized bowl combine the cooked brown 6. Meanwhile, in a medium sized bowl combine the cooked brown
rice, chopped cilantro, green onions, lime juice, red pepper flakes, rice, chopped cilantro, green onions, lime juice, red pepper flakes,
and any other seasonings you like (pepper, Mrs. Dash) and any other seasonings you like (pepper, Mrs. Dash)
7. Break the tilapia fillets into pieces and serve on top of the rice and 7. Break the tilapia fillets into pieces and serve on top of the rice and
herb mixture. herb mixture.
Nutrition Facts (per serving): Nutrition Facts (per serving):
Calories: 282 Protein: 47gm Total Carbohydrates: 13gm Calories: 282 Protein: 47gm Total Carbohydrates: 13gm
Fiber: 1gm Total Fat: 4gm Cholesterol: 98mg Sodium: 708mg Fiber: 1gm Total Fat: 4gm Cholesterol: 98mg Sodium: 708mg
 Mediterranean Tuna Chef Salad Mediterranean Tuna Chef Salad

Preparation/Cook Time: 15 minutes Number of Servings: 4 Preparation/Cook Time: 15 minutes Number of Servings: 4

Ingredients: Ingredients:
• 10oz canned tuna (drained, packed in water) • 10oz canned tuna (drained, packed in water)
• 6 cups packed baby spinach • 6 cups packed baby spinach
• 1 cup chopped tomatoes (1 large tomato) • 1 cup chopped tomatoes (1 large tomato)
• ½ cup chopped red onion (about ½ of a medium onion) • ½ cup chopped red onion (about ½ of a medium onion)
• 1 cup chopped, peeled cucumber • 1 cup chopped, peeled cucumber
• ¼ cup crumbled, feta cheese • ¼ cup crumbled, feta cheese
• 2 tablespoons cider vinegar • 2 tablespoons cider vinegar
• 1 tablespoon lemon juice • 1 tablespoon lemon juice
• 2 tablespoons olive oil • 2 tablespoons olive oil
• 1 teaspoon dried oregano • 1 teaspoon dried oregano

Recipe courtesy of the American Heart Association Recipe courtesy of the American Heart Association

Mediterranean Tuna Chef Salad Mediterranean Tuna Chef Salad

Preparation/Cook Time: 15 minutes Number of Servings: 4 Preparation/Cook Time: 15 minutes Number of Servings: 4

Ingredients: Ingredients:
• 10oz canned tuna (drained, packed in water) • 10oz canned tuna (drained, packed in water)
• 6 cups packed baby spinach • 6 cups packed baby spinach
• 1 cup chopped tomatoes (1 large tomato) • 1 cup chopped tomatoes (1 large tomato)
• ½ cup chopped red onion (about ½ of a medium onion) • ½ cup chopped red onion (about ½ of a medium onion)
• 1 cup chopped, peeled cucumber • 1 cup chopped, peeled cucumber
• ¼ cup crumbled, feta cheese • ¼ cup crumbled, feta cheese
• 2 tablespoons cider vinegar • 2 tablespoons cider vinegar
• 1 tablespoon lemon juice • 1 tablespoon lemon juice
• 2 tablespoons olive oil • 2 tablespoons olive oil
• 1 teaspoon dried oregano • 1 teaspoon dried oregano

Recipe courtesy of the American Heart Association Recipe courtesy of the American Heart Association
 Mediterranean Tuna Chef Salad Mediterranean Tuna Chef Salad

Directions: Directions:
1. In a large bowl, combine the tuna, spinach, tomatoes, 1. In a large bowl, combine the tuna, spinach, tomatoes,
onion, cucumber, and feta. onion, cucumber, and feta.
2. In a small bowl, whisk together the vinegar, lemon juice, 2. In a small bowl, whisk together the vinegar, lemon juice,
oregano, and olive oil. Toss with the tuna mixture. oregano, and olive oil. Toss with the tuna mixture.

Tip: Tip:
 Instead of fresh tomatoes, you can use canned diced  Instead of fresh tomatoes, you can use canned diced
tomatoes (drained and rinsed well). tomatoes (drained and rinsed well).
 Serve with whole grain crackers or whole wheat pita bread.  Serve with whole grain crackers or whole wheat pita bread.

Nutrition Facts (per serving): Nutrition Facts (per serving):

Calories: 180 Protein: 17gm Total Carbohydrates: 7.5gm Calories: 180 Protein: 17gm Total Carbohydrates: 7.5gm
Fiber: 2.3gm Total Fat: 10gm Cholesterol: 33mg Sodium: 321mg Fiber: 2.3gm Total Fat: 10gm Cholesterol: 33mg Sodium: 321mg

Mediterranean Tuna Chef Salad Mediterranean Tuna Chef Salad

Directions: Directions:
1. In a large bowl, combine the tuna, spinach, tomatoes, 1. In a large bowl, combine the tuna, spinach, tomatoes,
onion, cucumber, and feta. onion, cucumber, and feta.
2. In a small bowl, whisk together the vinegar, lemon juice, 2. In a small bowl, whisk together the vinegar, lemon juice,
oregano, and olive oil. Toss with the tuna mixture. oregano, and olive oil. Toss with the tuna mixture.

Tip: Tip:
 Instead of fresh tomatoes, you can use canned diced  Instead of fresh tomatoes, you can use canned diced
tomatoes (drained and rinsed well). tomatoes (drained and rinsed well).
 Serve with whole grain crackers or whole wheat pita bread.  Serve with whole grain crackers or whole wheat pita bread.

Nutrition Facts (per serving): Nutrition Facts (per serving):

Calories: 180 Protein: 17gm Total Carbohydrates: 7.5gm Calories: 180 Protein: 17gm Total Carbohydrates: 7.5gm
Fiber: 2.3gm Total Fat: 10gm Cholesterol: 33mg Sodium: 321mg Fiber: 2.3gm Total Fat: 10gm Cholesterol: 33mg Sodium: 321mg