Food and Kitchen Tips

What is a Heart-Healthy Meal Plan?

February is American Heart Month along with Valentine's Day, so let's think about our hearts!

DIY Spice Blends

When following a heart-healthy meal plan often one of the hardest things to tackle is lowering the amount of sodium in your diet-eating less salt. One way to do this is to create your very own spice blends.

VIDEO: Garlic - A Healthy Way to Flavor Food

Think that mincing fresh garlic is a pain? Michael Marks shows us a quick and easy way to do it. Garlic will enhance the flavor of the food you cook without adding lots of calories and carbs.

VIDEO: Using Onions in Cooking

Use onions instead of salt or extra fat to add flavor to your meals. Michael Marks introduces us to the different types of onions and how to use them. He’ll also share a trick for peeling and cutting onions.

Find More Healthy Tips

Find more videos, on-the-go tips, and other articles to help with meal planning and food preparation.

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Healthy Hearts for February

February isn't just for Valentine's Day, it's also American Heart Month! Take a look at this month's One Day Meal Plan to see how you can include heart-healthy dishes.

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How Many Calories?

Calculate the number of calories you should eat each day to maintain your present body weight:

Please select an option before you continue.
Calculate My Calories

I don't do any physical activity other than what I need to do for my usual activities, such as going to work or school, grocery shopping, or doing chores around the house.

I do some moderate exercise every day in addition to doing my usual activities. For example, I walk about 1.5 to 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's moderately active.

I am very active every day in addition to doing my usual activities. For example, I walk more than 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's very active.

How Many Calories?

This number estimates how many calories you should eat per day to keep your body weight where it is now.

If you want to lose weight, you may need fewer calories. You should talk with your health care team for more personalized recommendations, but this calculator can help to get you started.

Calculate My Calories

*Estimates are rounded to the nearest 200 calories. An individual's calorie needs may be higher or lower than these average estimates. Developed from the 2010 US Dietary Guidelines for Americans.