heart healthy holidays by: colleen shank sodexo dietetic intern
Post on 18-Jan-2018
223 Views
Preview:
DESCRIPTION
TRANSCRIPT
Heart Healthy HolidaysBy: Colleen Shank Sodexo Dietetic Intern
What will be covered today…
1.Heart Healthy Diet* Lower
* Cholesterol* Fat* Sodium
* Higher* Fiber
2.Holiday favorites and alternatives
Heart Healthy Diet
Why is a heart healthy diet important for you?
• Congestive heart failure• Hypertension• Fluid build up (edema) • High cholesterol
Fat (Saturated and Trans fats)
Foods that have a lot of trans and saturated fats
are…• Fatty meat• Skin on meat• Whole milk• Cream• Butter• Shortening
Fat (Saturated and Trans fats)
Tips to reduce saturated and trans fats in your daily diet
• Choose lean cuts of meat• Take the skin off of the
meat• Try low-fat milk• Other Low-fat dairy
CholesterolWhat is cholesterol and why should I limit it in my diet?
Some terms you may have heard before…• Total cholesterol• HDL (Healthy cholesterol)• LDL (Lousy cholesterol)
CholesterolWhat foods have a lot of
cholesterol?
• Eggs (1 egg yolk =212mg) • Fatty meat • Certain dairy products• Examples…
• Certain seafood items• Examples…
CholesterolGeneral Rule: limit cholesterol to
less than 200mg per day
*Tip for the holidays*Instead of reaching for the regular butter try whipped butter to add
to your foods
SodiumWhy should I limit sodium
in my diet?
Health effects:• Hypertension• Fluid build up• Congestive heart failure
SodiumMany foods contain sodium • Canned foods• Frozen foods• Snack foods• Packaged foods• Meats• Cheeses• Sauces and condiments
SodiumHow much is too much?• 140mg or less per
serving• Less than 2,000mg
per day
¼ teaspoon of salt has 600mg of sodium!
SodiumTips to reduce sodium in your
daily diet• Remove the salt shaker from
the table!• Do you remember how
much sodium is in ¼ tsp.?• Try some of these to flavor
your food instead• Mrs. Dash seasonings• Onions• Garlic
SodiumRead labels to see if salt is an
ingredient• Look for these words on
packaging• “Low sodium”• “Reduced sodium”• “No salt added” or
“Unsalted” *Heart healthy*• 140 mg or less per
serving
FiberWhat is it and why is it
important?
• Benefits• Helps relieve constipation
• Are there any Heart healthy benefits?• Cholesterol
• Can it help diabetics?
FiberWhat foods can help me get
more fiber in my diet?
• Fruits• Vegetables• Whole grains
Healthy Holidays!
Regular item Heart healthy itemEggnog
Serving size: 1 cupCalories: 342 Fat: 19gCholesterol: 149mgSodium: 138mg
Low-fat eggnogServing size: 1 cupCalories: 280Fat: 6gCholesterol: 90mgSodium: 270mg
Beverages
If you’re going to have eggnog just make sure to look at the label! Try
cutting back on the amount you have now that you know the nutritional
info.
Healthy Holidays!
Sodium filled appetizer
Heart healthy alternative
Shrimp with cocktail sauce
Serving size: 4Calories: 78Fat: 1gCholesterol: 114mgSodium: 727mg
Try fresh vegetables with a low-fat dip!
Broccoli, peppers, carrots, tomatoes, cauliflower, etc.
*Watch the sodium level in salad dressings*
Appetizers/Snacks
Healthy Holidays!Main dishes and sides
Turkey breast roasted with skin 4oz 8g fat83mg cholesterol
Turkey breast roasted without skin 4oz 4g fat77mg cholesterol
Ham boneless extra lean roasted 3oz123 calories5g fat45mg cholesterol1023mg sodium
Healthy Holidays!Regular Item Heart Healthy
AlternativeCampbell's Green Bean Casserole
www.campbellskitchen.com
Fresh Green BeansServing size: 1 cupCalories: 44Fat: trace amountCholesterol: 0mgSodium: 1mg
*Heart healthy tip*Try seasoning your fresh green beans with low-sodium seasonings such as
Mrs. Dash. Also try adding garlic, onions, pepper, etc.
Healthy Holidays!Gravy can be very high in sodium
• Try choosing a low-sodium gravy if you’re buying canned gravy
• If you’re making gravy try adding things like garlic, onion, pepper, and other low-sodium spices rather than adding salt
Healthy Holidays!Regular Item Heart Healthy Item
2 crust Apple PieServing size: 1 sliceCalories: 356Fat: 17gCholesterol: 0Sodium: 399mg
Apple-pie parfait
*See recipe handout*
Chocolate Cheesecake
Serving size: 1 sliceCalories: 489Fat: 32gCholesterol: 118mgSodium: 384mg
Chocolate decadence
*See recipe handout*
Healthy Holidays! Although many of you may be visiting
your families for the holidays you can always try to find out ahead of time what will be served. Let your family
members know some of the new things you’ve learned about heart health.
Share a heart healthy holiday season with your families!
SourcesBrown, Gretchen. "Apple Pie Parfaits." My Recipes.
Oxmoor House Healthy Eating Collection, n.d. Web. 28 Nov 2013. <http://www.myrecipes.com/recipe/apple-pie-parfaits-10000001935313/>.
"Classic Green Bean Casserole." Campbell's Kitchen. Campbell's. Web. 29 Nov 2013.
<http://www.campbellskitchen.com/recipes /classic-green-bean-casserole-24099>.
"Chocolate Decadence." EatingWell.com. EatingWell, n.d. Web. 29 Nov 2013. <http://www.eatingwell.com/recipes/chocol
ate_decadence.html>.
Nolan, Karen , and Jo-Ann Heslin. The Complete Food Counter. 4th Edition. New York: Pocket
Books, 2012. Print.
top related