The American Heart Association - Guidelines for Weight Management


Dr Mehmet Oz - Make Half of Every Meal Fruits and Vegetables


The Mayo Clinic - Weight Loss Basics, Strategies and Diet Plans

Heart Health, Cardiac Care Diets / Notes

When it comes to making a recipe for the purpose of heart disease care or coronary heart disease reversal, you may want to lower the total fat content and keep the saturated and trans-fat content to an absolute minimum. This is to prevent or decrease the synthesis of the bad LDL-Cholesterol by the liver. People who strictly follow Dr Caldwell B Esselstyn's, Dr Dean Ornish's or Dr Lance K Gould's diet (to reverse heart disease) may want to skip the use of any oil and may want to replace the fish by the chickpeas. They may also want to use a plant-based (soy or rice-based type of cheese-like product). The same goes for vegan and strict vegetarian recipes. The featured recipe uses fat-free (milk-based) cheese and resorts to an oil sprayer (a canola and extra-virgin olive oil mix, the best in hM's opinion) to keep the fat content low. We have used Albacore (white) tuna for protein: Albacore tuna is richer in the good n-3 an n-6 (omega) polyunsaturated fatty acids. We have used Campbell's "reduced-in-fat" (98% fat-free) cream of chicken and fat-free cheese to replace the traditional roux that would have been made with cholesterol-rich butter and saturated fat-laden cheese.

The heartMonitron Nutrition Journal

- Macaroni and Cheese with Tuna and Vegetables - a Low-Fat and Low-Cholesterol Healthy Recipe

 Nutrition Facts summary :

The average common recipe yields 51.0% KCal from fat, 33.0% KCal from carbohydrate and 16.0% KCal from Protein

Total Calories
% of Calories from Fat
% of Calories from Carbohydrate
% of Calories from Protein

 Compared with average, common recipe :

for Heart Health Diets

488	K Cal
11.0	% cal
54.0	% cal
36.0	% cal

 Nutrition Facts summary :

Total Calories
% of Calories from Fat
% of Calories from Carbohydrate
% of Calories from Protein

for Diabetes Diets

 Nutrition Facts summary :

Total Calories
% of Calories from Fat
% of Calories from Carbohydrate
% of Calories from Protein

Weight Loss - Management Diets

574	K Cal
14.0	% cal
44.0	% cal
43.0	% cal

504	K Cal
10.0	% cal
47.0	% cal
43.0	% cal

This recipe can be entered in and easily edited with: either Cook'n or MasterCook (recipe software with nutritional analysis and menu planning features)

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Healthy Recipes

This recipe is NOT your traditional Mac & Cheese recipe, like the one you would find at "Joe's Diner". This is a modified recipe designed to provide a high quality nutritional intake. We have tried to base it on, or be inspired by, the nutritional principles advocated by either the AHA (American Heart Association), the ADA (American Diabetes Association) or the Harvard Medical School's Guide to Lowering your Cholesterol. It aims to achieve an overall low fat content and a very low saturated and trans-fat content. It aims to use unrefined and complex sources of carbohydrates and include plenty of fiber-rich, non starchy vegetables. For weight loss seekers, according to the Johns Hopkins Weight Management Center, making a casserole that contains lots of vegetables will prolong the feeling of satiety by causing the food to remain in the stomach longer. No butter is used to make the equivalent of a roux. Three versions are presented, one for heart disease care, one for diabetes care and one for healthy weight loss and maintenance. You are encouraged to talk with your Doctor (MD) or Registered Dietitian (RD) regarding your own nutritional goals.

Diabetes Care Diets / Notes

In the diabetes care and prevention version, we aim to make a recipe that has a much lower overall glycemic index and glycemic load than the average Mac & Cheese or macaroni casserole. In order to slow down the absorption of glucose, only whole-wheat or whole grain pasta is used. Coupled with the legumes (garbanzo beans / chickpeas) the inclusion of non-starchy and fiber-rich vegetables should help to reduce blood sugar peaks. The use of a small quantity of psyllium (Metamucil TM) or Fibersure TM, is of course, optional. This type of fiber is reported to lower postprandial (after meals) glucose peaks.

Weight Loss and Management Diets / Notes

The heart healthy recipe version was used as a template. The ingredients list is the same with a few variations. The differences are pointed out in the next table. The carbohydrate content was decreased a little by reducing the amount of macaroni. The oil content was kept very low. Reducing the overall fat content below the 20 to 22% level, will favor weight loss. In order to procure a feeling of satiety, the amount of vegetables has been maximized. Vegetables will restore volume, increase the fiber content, provide a feeling of satiety and slow down the absorption of carbohydrate. This seeks to keep you from being hungry despite the restriction in calories. - Any suitable vegetable would do ( NOT a potato ! ) as long as it is low in carbohydrate and high in fiber. Only the calories are restricted, not the nutritional quality.

Serving
suggestion

+

+

=

+ / - 400 to 700 Calories
or
your own target for Calories

You may want to serve this dish with a blend of healthy juices such as cranberry and blueberry (unsweetened), icy french pancakes with field berries and a blend of artery taming teas.

+

hM Cranberry and Blueberry Mix

hM Tea Mix

Cooking Directions

1 - Spray a fine mist of oil at the bottom of a pot. Place the chopped onion, green pepper, 1/2 of the garlic flakes and 1/2 of the spices, spray again with oil.
2 - Warm very gently.
3 - Add 1/4 cup of water, the fat-free dry milk powder and the balance of the spices or condiments.
4 - Stir and heat gently, until the veggies are half done. Do not bring to a boil.
5 - Add the tuna and the chickpeas, stir a little.
6 - Add the fat-free cheese while stirring, it will melt in the warm mix.
7- Add the vegetable mix
8 - In a separate pot, bring the whole wheat macaroni to a boil, until cooked to your liking.
9 - Mix the cooked wholewheat macaroni and the sauce
Optional:
10 - Cover with a bit of cheese and bread crumbs, spray a mist of oil and bake few minutes
11 - Serve in a deep plate, as the sauce is a little more liquid than the traditional or classic mac' and cheese roux (adjust to your own preferences)

Cooking Variations

On your next trip to the store, you could visually scan the veggies counters and the frozen veggies freezers. Also scan the spices displays. You will be amazed at the ideas that come to your mind. Do not be afraid of trying things. If you set your mind on it, you can create your own very healthy recipes and start cooking delicious and very nutritious variations of this macoroni recipe.

An oil sprayer is very helpful in keeping a low fat content

Diabetic-Friendly
Icy French Pancakes
with Field Berries
hM Nutrition Journal
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Heart-Healing
Mediterranean Salad
hM Nutrition Journal
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Linguine con Frutti di Mare
or Pasta with Seafood
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The heartMonitron Nutrition Journal

- Macaroni and Cheese with Tuna and Vegetables - a Low-Fat and Low-Cholesterol Healthy Recipe

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Macaroni and Cheese with Tuna and Vegetables Casserole

Serves 6 people

	Qty        Heart Health Diet	Qty        Diabetic Health Diet	Qty Weight Loss Diet	Unit	Ingredients	Method                        Preparation	Alternative Option
1	12.5	10	9	ounces	Macaroni, wholewheat, uncooked	boiled	any whole grain pasta
2	1	2	1	teaspoon	Canola oil	spray
3	1	2	1	teaspoon	Olive oil	spray
4	1	1	1	whole	Onion	chopped
5	1/2	2/3	3/4	cup	Green pepper	chopped
6	3	4	6	cups	Frozen California vegetable mix	half cooked	non starchy vegetables
7	1	1	1	can	White (albacore) tuna in water
8	4	7	6	slices	Fat-free mozarella cheese
9	1/4	1/3	1/4	cup	Fat-free dry milk powder
10	1/3	1/2	1/2	can	Garbanzo beans (chick peas) canned	drained	freeze balance for later
11	1	1	1	can	Campbell's low-fat cream of chicken		or plant-based thickener
12	1	1	1	pinch	Garlic flakes		your favorite herbs
13	1	1	1	pinch	Poultry seasoning
14	1	1	1	pinch	Nutmeg
15	1/2	1/2	1/2	cup	Bread crumbs	if baking at the end
16	0	1/4	1/4	teaspoon	Fibersure or Psyllium (Metamucil fiber)		to slow absorption
17
18
19
20

Ingredients List for this Recipe

The heartMonitron Nutrition Journal

- Macaroni and Cheese with Tuna and Vegetables - a Low-Fat and Low-Cholesterol Healthy Recipe

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Macaroni and Cheese with Tuna and Vegetables Casserole

Nutrition Facts

Per person, % Daily Values based on a daily 2000 KCalorie diet

Nutritional Analysis for this Recipe

WARNING !
The software uses data and values similar to those of the SR20 Release from the United States Department of Agriculture data bank as a base for nutritional data analysis. Whereas it is one of the largest scientific nutritional databases we know of, not all of the ingredients in the world are included. If you use a recipe software program to create, edit and / or analyse your own personal healthy recipes, the results may vary slightly according to the actual brands of products that you use. Discuss with your MD or RD regarding which nutritional values you should be aiming for.

	In Heart Health  Recipe	Diabetic Care  Recipe	Weight Loss Recipe	Unit	%Daily Value Heart	%Daily Value Diabetes	%Daily Value Weight	Col 8	Col 9
TOTAL FAT	6	9	6	g	9	14	9
saturated	2	3	2	g	9	14	9
mono-unsaturated	2	4	2	g	11	17	11
poly-unsatutated	1	2	1	g	6	7	5
cholesterol	28	43	35	mg	9	14	12
TOTAL CARBOHYDRATE	67	64	61	g	22	21	20
dietary fiber	8	7	8	g	32	30	33
sugar	n/a	n/a	n/a	g	n/a	n/a	n/a
PROTEIN	45	63	55	g	89	126	111
sodium	1023	1492	1335	mg	43	62	56
potassium	608	766	794	mg	17	22	23

	Cardio Version	Diabetic Version	Weight Control
TOTAL K Calories	488	574	504
% from fat	11	14	10	%
% from carbohydrate	54	44	47	%
% from protein	36	43	43	%

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The heartMonitron Journals - Published for Educational Purposes, only your Doctor can provide advice The hM MedJOURNALS contain articles, news and recipes relative to Health Care and Improvement, Nutrition, the Management of Coronary Heart Disease, Type 2 Diabetes, High Cholesterol, weight loss and the Maintenance of a Healthy Weight, including Computer Assisted Diet Planning and Nutrition Analysis - hM strongly recommends using the information in the articles and healthy recipes provided on this website under the professional supervision of your doctor or registered dietitian . Whether you are seeking to improve your general health, reverse heart disease, control diabetes or your weight, always assume that getting professional advice from your MD or RD is best. NGBeditor

Links to full-text articles on the hM NewsWire are provided at the bottom of this page

Macaroni and Cheese with Tuna and Vegetables
a Low-Fat and Low-Cholesterol Healthy Recipe

hM Health Care Video Selection: Mary Russell, MS, RN, director of nutrition services at the University of Chicago Medical Center, talks about dieting myths

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"The Harvard Medical School Guide to Lowering your Cholesterol"
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Macaroni and Cheese with Tuna and Vegetables Casserole
a Low-Fat and Low-Cholesterol Healthy Variation from the Mac & Cheese Recipe

About some of the Ingredients

• Whole Wheat or Whole Grain Pasta: Provides 3 to 4 times the amount of vitamins, minerals and beneficial phytonutrients that pasta made with refined flour can provide. It also has more fiber.
• Canola and Olive Oil: The mix is very low in saturated fat and provides a desirable ratio of omega 3 and 6. Use very little.
• White Tuna (also called Albacore): Provides close to three times the amount of beneficial fatty acids when compared to red (or other) tuna.
• Garbanzo Beans: All legumes contain lean protein (amino acids), fiber and complex carbohydrate. They are cholesterol-free.
• Campbell's Cream of Chicken: Try to choose the 98% fat-free version.
• Fat-free Cheese: a word of caution. While it is fat-free and cholesterol-free, it has lot of salt in it. Use in moderation.

At the risk of being repetitive, this recipe will NOT resemble your traditional Mac & Cheese recipe, like the one you are used to or the one that you would find in a cafeteria or coffee shop. This is a recipe that was modified to be heart-healthy, to help in better controlling blood sugar and to help one lose weight. It was designed to provide a high quality nutritional intake. As for the taste. you can produce different, unusual and delicious variations by using either Mediterranean-style or Asian-style spices and herbs such as oregano, basil, ginger or crushed chili.