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Nutrition 3
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  • 1. Cardiac Rehab and NutritionSession 3 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  Fibre  Vegetables and fruits  Salt/sodium
  • 4. Healthy Eating LifestyleTypes of foods - Fibre Diets high in fibre tend to be lower in total fat and saturated fat. Fibre helps lower blood cholesterol Fibre helps slow the release of sugar into bloodAim for 25 – 35 grams of total fibre each day.
  • 5. Types of Fibre There are 2 types of fibre:Soluble Fibre & Insoluble Fibre
  • 6. Soluble Fibre Forms a gel when mixed with water which can lower cholesterol and rise in blood sugars
  • 7. Soluble Fibre Aim for 10-15 grams of soluble fibre daily
  • 8. Soluble Fibre - Sources lentils, legumes, oats, cabbage, beans, apples, oranges, ground flax seed, psyllium
  • 9. Insoluble Fibre Is not completely digested Helps to prevent constipation Absorbs water like a sponge when when combined with water
  • 10. Insoluble Fibre Aim for 15-25 grams of insoluble fibre daily
  • 11. Insoluble Fibre - Sources Whole grains, whole wheat, wheat bran Vegetables and fruits
  • 12. Finding FibreWhy choose “Whole Grains”? Contain:  Fibre  Antioxidants  Phytonutrients  Minerals
  • 13. Tips for increasing fibre Whole grain cereals: Look for : more than 4 grams of fibre per serving Whole grain breads: Look for : at least 2 grams of fibre per slice.
  • 14. Label Reading Fibre  Look for foods that contain fibre  Watch for Nutrition Claims Source • Contains at least 2 grams of fibre per serving High or • Contains at least 4 grams of fibre per servinggood sourceVery high or excellent • Contains at least 6 grams of fibre per serving source
  • 15. Finding Fibre
  • 16. Remember total fibre/day Soluble fibre 10 – 15 grams Insoluble fibre 15 – 25 grams --------------------- Total 25 – 35 grams
  • 17. Tips for Increasing Fibre Start your day with a high fibre cereal. Choose whole grain breads. Try whole grain side dishes: brown rice, whole wheat pasta, barley Snack on whole grain granola bars, whole grain crackers, whole grain cereal, popcorn.
  • 18. Healthy Eating Lifestyle- Vegetables and Fruits
  • 19. Why I should eat more vegetables & fruits? High in nutrients (anti-oxidant flavonoids) and fibre, low in calories Lowers blood pressure and other risk factors
  • 20. How many should I eat? 4-5 servings Vegetables & 4-5 servings Fruits Go For Colour!!
  • 21. What is a serving?One Serving = 1/2 cup of most fruits & vegetables = 1 cup lettuce (spinach, romaine,… ) = 1 medium size piece of fruit = 1/4 cup dried fruit = 1/2 cup 100% pure juice
  • 22. Try these simple tips: pair raw vegetables with low fat salad dressing or bean dip top cereal with fresh or dried fruit choose fruit as dessert always eat seasonal fruits and vegetables add vegetables to sauces or casseroles keep bite-sized in clear containers in the fridge
  • 23. Healthy Eating Lifestyle Types of foods – Sodium Blood pressure increases as sodium intake increases Aim for less than 2300 mg sodium per day salt = sodium chloride (NaCl) 1 tsp (5mL) salt = 2300 mg Na
  • 24. To reduce sodium/salt intake  Avoid adding salt at the table or in cooking.  Limit: salty foods e.g. processed meats and cheeses, canned products, vegetable juices, snack foods
  • 25. Look for Sodium on food labelsRemember aim for less than 2300mg/day
  • 26. Label ReadingSodium Beware of label claims such as Less Sodium or Reduced Sodium as products may still be high in sodium.
  • 27. Homework3-Day Food Record include as much detail as possible choose 2 week days and 1 weekend dayFood Frequency Questionnaire
  • 28. Next Session More label reading Simple sugars Alcohol Smart choices when eating out Low fat food preparation and cooking methodsIf you have food labels at home that you have questions about, bring them in!
  • 29. Thank you! Questions?