According to the American Heart Association, good nutrition is essential for your family’s heart health. A healthy diet and lifestyle are your best weapons in the fight against heart disease. Whether you are preparing breakfast, lunch or dinner, make each meal count toward a healthier you.

I splurged and ate my way through the holidays, junked out during the Super Bowl and on Valentine’s Day consumed more chocolate than I should have. Unfortunately.

I have not upheld my New Year’s resolutions for eating better and exercising more. It is time to get back on a healthy track.
Preparing homemade meals allows you more control over the nutritional content of the foods your family eats.

It’s tempting to give in to fast food when you are in a hurry and don’t have the time to buy, cook or plan a meal. A few short-cut strategies and heart-smart tips can help.

Healthy tips

n I use pre-washed, precut fresh or frozen fruits and vegetables. Frozen veggies and fruits have as many or more nutrients than fresh, as they are frozen shortly after picking, when their nutrient content is at its highest. These convenient veggies cook up fast in the microwave — all you have to do is heat and eat.

n Serve fruits or veggies in contrasting colors: red peppers with broccoli, blueberries with peaches, carrots and peas. Deep-colored produce is higher in nutrients.

n Stock your pantry and refrigerator with heart-healthy, quick-cooking staples such as whole-wheat pastas, nuts, beans and tuna, whole-grain breads, reduced-fat/low-sodium cheeses, and eggs, which are high in omega-3 fatty acids. Bagged salads are a great convenience item. With these items on hand you can whip up a fast, flavorful meal.

n Salmon is filled with omega-3 fatty acids and is a heart-healthy food. I substitute ground turkey and chicken for beef in many recipes.

Healthy meal ideas

n Rinse bagged spinach, arrange it on a plate and top it with nuts, sliced carrots and cherry tomatoes. Add strips of cooked chicken breast and dress with olive oil and balsamic vinegar.

n Cook whole-wheat spaghetti and toss it with olive oil, Parmesan cheese, black pepper and rinsed, heated canned white cannellini beans, or toss the spaghetti and beans with a spoonful or two of jarred pesto. Serve steamed broccoli and fresh, frozen or canned fruit on the side.

n Garnish fruit salads, green salads and cooked veggies with chopped nuts. Toss a handful of nuts into muffin and pancake recipes or add some to yogurt. For extra flavor, first toast the nuts in a 350-degree oven until golden, 5 to 10 minutes.

n For a quick baked-apple snack, core an apple, pack the center with raisins and walnuts, and dust with cinnamon. Place it in a bowl with 1/4 cup of orange juice, apple juice or water, and microwave on high for 5 minutes, or until done.

A quick and easy way to spot heart-healthy foods in the supermarket is to look for foods displaying the American Heart Association’s heart checkmark on the package. Or log on to www.american heart.org and click on “Nutrition Center” for heart-healthy tips on shopping and cooking.

Learning how to read and understand food labels can help you make healthier choices. You can prepare a healthy meal just as quickly as an unhealthy one. It is just a matter of planning, having the right foods on hand, and learning how to prepare quick, healthy meals.
Spinach Apricot Salad

q 8 cups torn fresh baby spinach

q 1/3 cup dried apricots, snipped

q 1 tablespoon olive oil

q 1 clove garlic, thinly sliced or minced

q 4 teaspoons balsamic vinegar

q Salt and ground pepper to taste

q 2 tablespoons slivered almonds, toasted

n Remove stems from the spinach, if desired. In a large bowl, combine the spinach and apricots; set aside.

n In a 12-inch skillet heat the oil over medium heat. Cook and stir the garlic in the hot oil until it is golden. Stir in the balsamic vinegar. Bring to boiling; remove from heat. Add the spinach-apricot mixture to the skillet. Return to the heat and toss the mixture in the skillet about 1 minute or until the spinach is just wilted.

n Transfer mixture to a serving dish. Season with salt and pepper. Sprinkle on almonds. Serve immediately.

— Better Homes and Gardens Heart-Healthy Living Recipe

Turkey-Cranberry Burgers

q 1/2 cup finely shredded carrot

q 1/4 cup thinly sliced green onions

q 2 tablespoons fine dry bread crumbs

q 2 tablespoons fat-free milk

q 1/4 teaspoon dried Italian seasoning, crushed

q 1/8 teaspoon salt

q 1/8 teaspoon ground black pepper

q 12 ounces uncooked ground turkey breast or chicken breast

q 1 cup mixed baby greens

q 4 whole-wheat hamburger buns, split and toasted

q 1/2 cup whole cranberry sauce

n In a medium bowl, stir together carrot, green onions, breadcrumbs, milk, Italian seasoning, salt, and pepper. Add the ground turkey; mix well. Shape the turkey mixture into four 1/2-inch-thick patties. n Place patties on a greased grill rack directly over medium coals. Grill, uncovered, for 12 to 15 minutes or until patties are done (165°F), turning once halfway through grilling. Arrange mixed greens on bottoms of buns. Top with grilled patties and cranberry sauce; top with buns tops.