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Nutrition 2
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  • 1. Cardiac Rehab and NutritionSession 2 Janice Holley MSc, RD Julie Snider MAN, RD Cardiac Rehab Dietitians St. Mary’s General Hospital
  • 2. 5 F’s to Heart Healthy Eating FAT* FIBER* FISH* FRUIT FRESH*
  • 3. Today’s Session Label-reading Omega 3 Fat Mediterranean diet
  • 4. Goals to reduce risk Cholesterol levels to target Wt/WC/% BF to target Nutrition Control blood pressure Related Blood sugar to target Physically active Avoid tobacco Control stress
  • 5. What are the different typesof fats (cholesterol) in blood? • LDL • HDL • TRIGLYCERIDES
  • 6. What’s so great about a healthybody weight? • Raises HDL • Lowers LDL • Lowers triglycerides • Improves blood pressure • Improves mobility • Improves blood sugar
  • 7. What are the types of fats infood? Monounsaturated fat Polyunsaturated fat Omega-3 Saturated fat Trans fat
  • 8. Healthy Eating Lifestyle –Label ReadingAs of December 12, 2005,Health Canada required allprepackaged food to have aNutrition Facts label.
  • 9. Nutrition Facts Label3 possible formatsexist for labelsIf a product is too small the company must provide a toll free phone number to call to access nutrition label information
  • 10. Nutrition Facts Label required to list at least 13Core Nutrients: 8-fat, saturated fat, trans fat,cholesterol, sodium-carbohydrate, fibre, sugars,-protein,-Vitamin A, Vitamin C, calciumand iron.
  • 11. Label Reading –Serving Size  the specific amount of food listed under the “Nutrition Facts” title  all nutrient information is based on this amount of food  listed in common measures you use at home
  • 12. How much do you eat? Nutrition Facts Amount you eat bran cereal with raisins bran cereal with raisins 1 cup (59 g) 1 ½ cups
  • 13. Label Reading FatsRemember:Total fat per day = 60-65 gramsTotal saturated fat per day =10-15 gramsTotal trans fat per day = 2 grams or lessTotal cholesterol per day = 200-300 mg
  • 14. % Daily Value Quick tool to determine if a product contains a lot or a little of a nutrient Greater than 20% = a lot Less than 5% = a little Good reference for sodium
  • 15. 3 types of Omega-3 Fats  EPA  DHA  ALA
  • 16. Omega 3 fats – EPA and DHA EPA & DHA fats help to:  reduce risk of sudden cardiac death  decrease risk of blood clots  decrease triglyceride levels  reduce risk of irregular heart beats  reduce inflammation
  • 17. Goal for Omega-3 FatsHeart and Stroke Foundationand AHA recommend:1000mg of EPA + DHA per day
  • 18. Sources of EPA and DHA  Sources:  Salmon  Trout  Sardines  Herring  Mackerel  Albacore/Bluefin Tuna  Halibut  Break-free Omega 3 eggs
  • 19. Sources of Omega 3 - ALA Sources:  Ground flaxseeds  Canola oil  Soybean oil  Walnuts  Omega 3 eggs  Fortified Soy Milk
  • 20. Omega-3 - ALA Weak conversion to EPA and DHA Our body only converts approximately 7-10% of ALA EPA and DHA Example:2 Tbsp of Ground Flax Seed = 3000mg ALA 3000mg ALA 210 – 300mg EPA/DHA
  • 21. Omega 3 fats how to reach 1000mg per day… Eat fish, especially fattier fish, at least twice a week. Enjoy 2 tbsp. ground flaxseed every day
  • 22. Heart Healthy Lifestyle…. the Mediterranean way Types of foods Amounts of foods Distribution over the day Frequency of foods
  • 23. Mediterranean Diet Pyramid
  • 24. Picture Your Plate HealthyLeave ¼a rim wholearoundyour ½ grainplate. vegetables ¼ lean/plant protein
  • 25. Healthy eating lifestyleDistribution of foods At least 3 meals throughout the day, helps you  Control food portions and prevents overeating  Maintain healthy body weight  Maintains blood sugar levels  Jump starts your metabolism
  • 26. Frequency of FoodsExamples include: 12-15 Almonds per day (monounsaturated fat) Fish 2-3 times per week (omega-3 fat) 2 Tbsp ground Flax seed per day (omega-3 fat)
  • 27. Next Session Fibre Vegetables and fruits Salt/sodium
  • 28. Thank you! Questions?