Plan heart-healthy meals the easy way: build a balanced plate of fruits, vegetables, whole grains, lean protein, and healthy fats, with simple prep and shopping tips.

Planning heart-healthy meals does not have to be hard. You can eat meals that are both nutritious and delicious. Meal planning can help you be heart-healthy while saving time and energy with these simple tricks. So how do you plan heart-healthy meals?

First, aim for a balanced plate. Include all of the following foods on your plate: fruits and vegetables, whole grains, lean protein, and healthy fats. For fruits and vegetables, aim for at least five servings every day — colorful options like berries, citrus fruits such as oranges, leafy greens, and broccoli are great choices. Whole grains include foods like whole-wheat bread, brown rice, oats, and quinoa; try to make at least half of your grains whole grains by reading food labels. For lean proteins, choose lean meats like skinless poultry, fish, beans, and lentils, and avoid processed meats such as bologna, salami, and others that are high in sodium and unhealthy fats. Include sources of healthy fats in your meals, such as avocados, nuts, seeds, olive oil, and fatty fish like salmon. And choose low-fat or fat-free dairy products like milk, yogurt, and cheese.

Second, create a meal plan for the week. Here are some tips. Review what's in your kitchen: what items do you already have, and what do you need more of? Remember a balanced plate, and include fruits and vegetables, whole grains, lean proteins, and healthy fats. Do a recipe hunt — look up some heart-healthy recipes to help you decide what to eat for the week, thinking of easy, delicious breakfasts and lunches, grab-and-go snacks, and healthy dinners. Then make a list and shop, comparing items and reading the food labels so you know what is healthy.

Third, prep foods ahead of time to save time and energy. You can do this at home, or find items at the store that are prepared for you — some are pre-chopped, such as fresh or frozen fruits and vegetables, or salad packets. Eating the right amount of food is also useful: use smaller plates to help control portion sizes, and listen to your body's hunger and fullness signals. You can meal prep at the beginning of the week and use small containers to store foods — for example, setting aside time to prep vegetables such as carrots and celery for the week may help you eat more of them. If you like to snack, try making snack boxes with healthy items such as an ounce of cheese, a handful of nuts, and some carrots. Eating a balanced snack can help you feel satisfied and reassured that you are eating heart-healthy foods.

If you often eat out, be sure to follow these tips: choose baked, steamed, or grilled items instead of fried foods; include some greens or fresh vegetables on the side; ask for no salt in your food; ask if there is a nutritional guide for the menu so you can see what is heart-healthy; and use the three-bite rule — enjoy cravings in moderation with three bites. Bonus tip: it helps to plan or pace out your treats. If you like to go out for ice cream, try planning it out across each month, so you can be prepared for that craving and enjoy it when the time comes.

By following these heart-healthy meal-planning tips, you can make positive changes to support your heart health. Remember, one step at a time. Thank you for watching "Planning Heart-Healthy Meals." If you have any questions or need help, please contact your care manager in the chat section of the app.

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