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American Heart Association Staff - American Heart Association Healthy Family Meals: 150 Recipes Everyone Will Love

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Are you stressed out over how to feed your family a nutritious meal at the end of a long, busy day without turning to convenience foods or the drive-through? Now, the nations most trusted authority on heart-healthy living presents a cookbook bursting with nourishing, flavorful recipes to please the palates of family members of all ages. Since the main dish is usually the starting point of meal planning, more than half the recipes in this book are for entres. Heres how theyre organized: Everyday Dinners Busy Nights Plan-Aheads Cook Once, Eat TwiceTo help you incorporate additional vegetables, fruits, and grains into your familys diet, weve included Make It a Meal, a special feature that suggests accompanimentssalads and soups, vegetable and grain side dishes, and even dessertsfor many of the main dishes.From the Hardcover edition.

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Copyright 2009 by AMERICAN HEART ASSOCIATION INC All rights reserved - photo 1
Copyright 2009 by AMERICAN HEART ASSOCIATION INC All rights reserved - photo 2
Copyright 2009 by AMERICAN HEART ASSOCIATION, INC. All rights reserved. Published in the United States by CLARKSON POTTER/PUBLISHERS, an imprint of the CROWN PUBLISHING GROUP, a division of RANDOM HOUSE, INC., New York.
www.crownpublishing.com
www.clarksonpotter.com CLARKSON POTTER is a trademark and Potter and colophon are registered trademarks of Random House, Inc. Library of Congress Cataloging-in-Publication Data
American Heart Association healthy family meals /
American Heart Association. 1st ed.
p. Nutrition. 2. 2.

Low-fat dietRecipes. 3. Salt-free dietRecipes. 4. HeartDiseasesDiet therapyRecipes. I.

American Heart Association. II. Title: Healthy family meals.
RA784.A46 2009
641.56311dc22 2008051191 eISBN: 978-0-307-88577-7 v3.1 Also by the American Heart Association American Heart Association Low-Fat - photo 3 Also by the American Heart Association American Heart Association Low-Fat, Low-Cholesterol Cookbook, Fourth EditionAmerican Heart Association No-Fad DietThe New American Heart Association Cookbook, Seventh EditionAmerican Heart Association Low-Salt Cookbook, Third EditionAmerican Heart Association Quick & Easy CookbookAmerican Heart Association Meals in MinutesAmerican Heart Association One-Dish MealsAmerican Heart Association Low-Calorie CookbookAmerican Heart Association Low-Fat & Luscious Desserts

Acknowledgments
American Heart Association Consumer Publications Director: Linda S. Ball Managing Editor: Deborah A. Renza Senior Editor: Janice Roth Moss Science Editor/Writer: Jacqueline F. Haigney Assistant Editor: Roberta Westcott Sullivan Senior Marketing Manager: Bharati Gaitonde
Recipe Developers Mary Ellen Evans Nancy S.

Hughes Annie King Jackie Mills, M.S., R.D. Kathryn Moore Carol Ritchie Cheryl Sternman Rule Julie Shapero, R.D., L.D. Carla Fitzgerald Williams Roxanne Wyss
Nutrition Analyst Tammi Hancock, R.D. Contents Preface The role nutrition plays in the overall health of our - photo 4

Contents
Preface
The role nutrition plays in the overall health of our children has emerged as one of our nations top concerns. The U.S. food supply offers lots of choices, but much of what kids eat just fills them up without providing the nutrients their young bodies need.

And we adults need nutritious food as well to stay healthy and productive. The general shift to a sedentary lifestyle has reduced the level of physical activity for both adults and kids. The result is that about one in every three children and two out of three adults are overweight or obese. Todays typical American diet increases childrens risk for health problems, including high blood pressure and high blood cholesterol. These are problems that have serious consequences later in life. Diseases that in the past have developed in adulthoodfor example, type 2 diabetesare becoming more and more common in children.

If this trend continues, its quite possible that the current generation of young people may be the first in American history to live shorter lives than their parents. What can we do to improve our childrens eating habits? Start with a commitment to provide children with the most nutritious foods possibleone meal or snack at a time. At the American Heart Association, we know that its never too earlyor too lateto eat well and to enjoy the benefits of a healthy lifestyle. This book, Healthy Family Meals, is geared to the nutritional needs and tastes of all ages so you can create one meal everyone will enjoy. It also will help you make the right food choices thatover timewill become second nature for you and your family. Youll find 150 all-new, family-focused recipes here, including No-Guilt .

These and the other recipes in this book shatter the idea that nutritious food has to be boring, bland, and time-consuming. We hope youll try all our recipesand that many will become family favorites. Youll find you can cook delicious dishes in the same time asor less thanit takes to eat out or resort to convenience foods. Since were all busy, we need Healthy Family Meals to show us how to offer a variety of appealing, nutritionally packed foods to the families we love and care for. In addition to heart-smart recipes, Healthy Family Meals includes information on the American Heart Association dietary recommendations and provides strategies for healthier shopping, cooking, and dining out, as well as other family-friendly topics. To help get your children creatively involved in the kitchen, weve devoted an entire chapter to cooking with them.

Your kids can acquire hands-on experience with 10 fun recipes designed especially to teach age-appropriate cooking skills. Throughout the book, youll also find nutrition tips and suggested substitutions to make the recipes more versatile and give you even more ideas on how to keep your family as involved and as healthy as possible. By bringing nutritiousand deliciousfood to your table, youll give your whole family a giant head start toward a longer, more vibrant life. From the American Heart Associations family to yours, we wish you happy cooking and a lifetime of good health. Rose Marie Robertson MD FAHA FACC Chief Science Officer American Heart - photo 5 Rose Marie Robertson, M.D., FAHA, FACC Chief Science Officer American Heart Association/American Stroke Association

Introduction Every family faces the challenge of integrating good nutrition - photo 6
Introduction
Every family faces the challenge of integrating good nutrition and healthy eating habits into their livesand many fail. Busy days and conflicting schedules make it easier to head for the drive-through window than the grocery store.

Kids beg for french fries and refuse to eat their carrots. Youre too exhausted to figure out what to feed the kids and what to feed yourself. The kitchen, once the heart of the home, may now be more like a hub where family members cross paths on the way to the next car-pool appointment or soccer practice. You may be sacrificing good nutrition for convenience and paying the price with your health. After a generation of easy access to junk food and a significant increase in eating out, reports of increasing obesity, type 2 diabetes, and heart disease in American children make it very clear that they should eat a heart-healthy diet from infancy on. Heart disease starts in childhood, and the best defense is a wholesome lifestyle based on good food choices and regular exercise.

But its not easy to know what to do. If youre the one choosing the meals that go on your familys table, youre making important decisions every day. You need a plan for success, and Healthy Family Meals is here to help. With 150 recipes in hand that are easy, nutritious, and created with the entire family in mind, you can start to develop a healthy food culture in your home. This book will help you take three important steps: You can simplify cooking for the family.

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