Cardiac Rehab and NutritionSession 4  Janice Holley MSc, RD  Julie Snider MAN, RD  Cardiac Rehab Dietitians  St. Mary’s Ge...
5 F’s to Heart Healthy Eating   FAT*   FIBER*   FISH   FRUIT   FRESH*
Today’s SessionLabel readingSimple sugarsAlcoholEating outCooking tips
Easy Heart Healthy ChoicesServing Size   – how much do I eat?Total Fat      - 60-65 grams/daySaturated Fat - 10-15 grams/d...
Label ReadingSodiumFrozen kernel corn   Canned kernel corn
Comparing Products Product #1   Vs. Product #2                               25% less                               fat th...
Healthy Eating ACTIVITY  Product #1        Vs.      Product #2 Frozen marinated           Frozen breaded  chicken breasts ...
Comparing ProductsProduct #1        Vs.   Product #2 Sirloin Burger         Chicken Burger
Label ReadingFibre
Label Reading•Once you learn what products fit within yourHealthy Eating Lifestyle grocery shopping willget easier and fas...
Simple Sugars/RefinedCarbohydrates   White or brown sugar   Maple syrup, corn syrup, honey,    molasses   Jams, jellies...
Healthy Eating LifestyleTypes of foods – Simple sugars   Increase triglycerides   Cause unwanted    weight gain   Take ...
To reduce simple sugars…    Reduce use of added sugar by 50% or     more    Limit cookies, cakes, pies    Limit use of ...
Healthy Eating Lifestyle    Types of foods – Alcohol   Check with your doctor or pharmacist    because of possible intera...
What is one drink?       1 1/2 oz. liquor                 5 oz. wine       1 bottle beer
Healthy Eating Lifestyle    Types of foods – AlcoholFor good health: women no more than 1 drink                    per da...
Healthy Eating Lifestyle  Types of foods – CaffeineH. & S.F. of Canada and A.H.A. recommend you:Limit caffeinated beverage...
DINING OUTRestaurants will always give you more…   Portions   Salt   Fat   Saturated fat               So have a plan …
Choose                Limit   Baked                      A la king   Broiled                    Alfredo   Grilled    ...
Restaurant Tips   Strategy for buffets   Don’t be afraid to ask questions and    special order   Be prepared to take ho...
Tips for Reducing Fat ContentForget the mayo   order mustardSkip the cheese   1 slice = 8 grams of fatGo green          ha...
Fast Food WisdomOption 1              Option 2   Quarter Pounder      Small Burger    with cheese          Salad with l...
Fast Food Wisdom   Get a copy of their nutrient analysis    before you eat.   Make choices before you enter the    door....
Where’s the fat?                        calorie   fat   sat. fatPoutine                 3,000     217        91Movie theat...
Heart-healthy cooking When you reduce the total fat in a  recipe, you may also decrease some  moisture and flavour.The key...
Fat, Sugar & Salt Reduction Tips                        Savory flavors and                        flavors with “bite,” suc...
Thank-you!   Questions?
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Nutrition 4

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Nutrition 4

  1. 1. Cardiac Rehab and NutritionSession 4 Janice Holley MSc, RD Julie Snider MAN, RD Cardiac Rehab Dietitians St. Mary’s General Hospital
  2. 2. 5 F’s to Heart Healthy Eating FAT* FIBER* FISH FRUIT FRESH*
  3. 3. Today’s SessionLabel readingSimple sugarsAlcoholEating outCooking tips
  4. 4. Easy Heart Healthy ChoicesServing Size – how much do I eat?Total Fat - 60-65 grams/daySaturated Fat - 10-15 grams/dayTrans Fat - less than 2 grams/dayCholesterol - less that 300mg/daySodium - less than 2300mg/dayFibre - 25-35 grams per day
  5. 5. Label ReadingSodiumFrozen kernel corn Canned kernel corn
  6. 6. Comparing Products Product #1 Vs. Product #2 25% less fat than our original crackers
  7. 7. Healthy Eating ACTIVITY Product #1 Vs. Product #2 Frozen marinated Frozen breaded chicken breasts chicken breast strips
  8. 8. Comparing ProductsProduct #1 Vs. Product #2 Sirloin Burger Chicken Burger
  9. 9. Label ReadingFibre
  10. 10. Label Reading•Once you learn what products fit within yourHealthy Eating Lifestyle grocery shopping willget easier and faster.•What goes in your cart goes in yourkitchen…•Sign up for the next hands-on Grocery StoreTour
  11. 11. Simple Sugars/RefinedCarbohydrates White or brown sugar Maple syrup, corn syrup, honey, molasses Jams, jellies, marmalade Soft drinks, fruit drinks or fruit punch (high fructose corn syrup) Cookies, cakes, pies, ice cream
  12. 12. Healthy Eating LifestyleTypes of foods – Simple sugars Increase triglycerides Cause unwanted weight gain Take the place of healthier food choices eg. Frozen yogurt and fruit
  13. 13. To reduce simple sugars…  Reduce use of added sugar by 50% or more  Limit cookies, cakes, pies  Limit use of artificial sweeteners to occasional (overuse = acquiring a taste for “sweet” foods/beverages)
  14. 14. Healthy Eating Lifestyle Types of foods – Alcohol Check with your doctor or pharmacist because of possible interactions with your medications. If elevated triglycerides, AVOID! If you want to lose weight, avoid or limit.
  15. 15. What is one drink?  1 1/2 oz. liquor  5 oz. wine  1 bottle beer
  16. 16. Healthy Eating Lifestyle Types of foods – AlcoholFor good health: women no more than 1 drink per day men no more than 2 drinks per day.
  17. 17. Healthy Eating Lifestyle Types of foods – CaffeineH. & S.F. of Canada and A.H.A. recommend you:Limit caffeinated beverages(coffee, tea, colas)to 1-2 cups per dayApprox. 200mg caffeineOther caffeine sources include chocolate and “energy” drinks!
  18. 18. DINING OUTRestaurants will always give you more… Portions Salt Fat Saturated fat So have a plan …
  19. 19. Choose Limit Baked  A la king Broiled  Alfredo Grilled  Au Gratin Poached  Basted Roasted  Breaded Steamed  Creamed Sauteed or stir-fried  Fried  Hollandaise
  20. 20. Restaurant Tips Strategy for buffets Don’t be afraid to ask questions and special order Be prepared to take home 1/3-1/2 dinner plate foods
  21. 21. Tips for Reducing Fat ContentForget the mayo order mustardSkip the cheese 1 slice = 8 grams of fatGo green have a salad and not friesDip & Stab dip your fork into the salad dressing and then into the saladHam it up order a side of ham & not sausageCut the cream coffee with milk
  22. 22. Fast Food WisdomOption 1 Option 2 Quarter Pounder  Small Burger with cheese  Salad with low fat dressing Large Fries  Large diet pop or water Large pop1,116 calories 481 calories51 grams fat 18 grams fat1,450 mg sodium 665 mg sodium
  23. 23. Fast Food Wisdom Get a copy of their nutrient analysis before you eat. Make choices before you enter the door. Never Ever Supersize Anything!!
  24. 24. Where’s the fat? calorie fat sat. fatPoutine 3,000 217 91Movie theatre popcorn 1,640 126 73Prime Rib – 16 oz 1,280 94 52Fettucine Alfredo 1,500 97 48Fudge Brownie Sundae 1,130 57 30Loaded Pizza 1,500 74 30
  25. 25. Heart-healthy cooking When you reduce the total fat in a recipe, you may also decrease some moisture and flavour.The key is always bumping up the flavour and adding more moisture to give you a delicious meal.
  26. 26. Fat, Sugar & Salt Reduction Tips Savory flavors and flavors with “bite,” such as black pepper, garlic powder, curry powder, cumin, dill seeds, basil, ginger, coriander and onion, are the most effective in replacing the taste of salt. Source: American Spice Trade Association (www.astaspice.org)
  27. 27. Thank-you! Questions?
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