The Secret Love Language of Fiber

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Increasing fiber intake promotes healthy cholesterol levels and digestion. This slide share gives nutrition facts and high-fiber recipes for Dijon Parmesan Chicken Breast, Spinach & Green Apple Salad and Black Bean Brownies.

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The Secret Love Language of Fiber

  1. 1. The Secret Love Language of Fiber Alicia Westfall RD, LD
  2. 2. What’s in my blood?!? • • • • • • What and where is Cholesterol? HDL LDL Types of Fats Reducing LDL Increasing HDL
  3. 3. What is cholesterol? • 2 types: LDL (low density lipoprotein) and HDL (high density lipoprotein) • Needed for cell formation, produced by liver • Cholesterol Desired Levels: -Total Cholesterol:<200mg/dL -LDL: <100mg/dL -HDL:>60mg/dL • Americans Average 200mg/dL
  4. 4. Where is Cholesterol Found? • Your body produces enough naturally • Sources: Meats, shrimp, lobster, crab, eggs, whole milk, cheese, ice cream • Consume no more than 200-300mg per day • 4oz Chicken Breast =96mg • 1 Egg Yolk=212mg • 1oz Cheddar=30mg • 4oz Beef Roast=120mg
  5. 5. HDL & LDL • “Good”: Believed that HDL carries cholesterol away from the arteries to be removed from your body • “Bad”: Forms a plaque in your arteries and leads to narrowing/blockage of the arteries.
  6. 6. Types of Fats • Saturated Fats: Typically solid at room temperature, increases LDL • Found in animal products: butter, chicken with skin, untrimmed beef, cheese, whole milk, lard, baked goods • Other Sources: palm oil, coconut oil, cocoa butter • Limit to less than 7% of daily calories
  7. 7. Types of Fats • Trans Fat/Partially Hydrogenated Oils: Created from companies adding hydrogen to liquid fat to make it more solid • Can be found in fried foods and baked goods: French fries, doughnuts, pie crusts, margarines, shortenings • Avoid trans fat in diet, increases LDL and decreases HDL!
  8. 8. Types of Fats • Polyunsaturated/Monounsaturated Fats: Typically liquid at room temperature • Found in certain plant oil: safflower, sesame, soy, corn, canola, olive, peanut oil, sunflower seeds, avocados • Majority of your fat intake up to 10% of your daily calories • Can Increase HDL
  9. 9. Triglycerides • Type of fat found in your body and used for energy • High levels can lead to heart disease (>150mg/dL) • Lowering TG: -Keep a healthy weight and exercise regularly -Limit Saturated Fats and Cholesterol in diet -Limit the amount of alcohol -Include more of F&V in diet
  10. 10. Reducing LDL • Exercise at least 150mins per week • Eat more plant based diet and limit high cholesterol foods • Avoid saturated & trans fat • Increase soluble fiber 10-25g per day
  11. 11. Types of Fiber • Soluble Fiber: Dissolves in water and forms a gel, slowing digestion and helping to remove cholesterol • Sources of soluble fiber: Kidney beans, oranges, oatmeal, flaxseed, oat bran, apple, broccoli
  12. 12. Types of Fiber • Insoluble Fiber: Does not dissolve in water, increasing the speed of which food passes through the bowel and acts as a laxative • Sources: Whole wheat, brown rice, green leafy vegetables, nuts, seeds, wheat bran, grapes, carrots, zucchini
  13. 13. Sources of Fiber • • • • • • ½ cup Kidney Beans=8g fiber Sweet Potato with skin=4.4g fiber 1 oz Almonds=3.5g fiber 1 Tbsp Ground Flaxseed=2g fiber 1 Apple/Pear=5g fiber 1 cup cooked broccoli=5g fiber
  14. 14. Increasing HDL • • • • Stop Smoking! Increase Fiber Increase Omega 3 Fats in diet Sources of Omega 3: Salmon, walnuts, flaxseed, canola oil, tuna, soybean oil
  15. 15. Increasing HDL • Exercise: ~150 mins of moderate-intensity aerobic physical activity (e.g. brisk walking) or 75 mins of vigorous intensity aerobic physical activity (e.g., jogging, running) every week
  16. 16. Heart Healthy Cooking Tips • Add ground flaxseed to yogurt, cereal, muffin or pancake mixes • Add kidney beans to soups • Have salmon or tuna 1-2 times per week • Make half your plate vegetables • Use brown rice or wheat pasta • Add walnuts to cereal or salads
  17. 17. • Diet and lifestyle changes, without the use of drugs, have been shown to decrease LDL cholesterol in one year’s time by 1020 percent on average
  18. 18. Dijon-Parmesan Chicken Breasts • 1 cup Bran Flakes, crushed • 2 oz Parmesan cheese • 1 tsp dried basil leaves • ½ tsp ground garlic • ¼ tsp black pepper • 1 egg white • 2 Tbsp Dijon Mustard • 4 chicken breasts • Preheat oven to 400 and spray a cooking sheet with oil • Place 1st 5 ingredients in a bowl • Place egg white and mustard in a bowl • Dip chicken in egg white and then coat in cereal and place on baking sheet. • Bake for 20-25 mins • Serves 4
  19. 19. Spinach Salad & Green Apple Salad • • • • • • 2 Tbsp olive oil 1 Tbsp cider vinegar 1 tsp Dijon mustard 5 cups spinach 1 Granny Smith apple 1/3 cup walnut pieces, toasted • Salt & Pepper to taste • Whisk together 1st 3 ingredients in a small bowl • Season dressing with salt & pepper to taste • Toss spinach in a large bowl with dressing • Core apple and slice into thin slices. • Divide spinach onto 4 plates and top with apple slices and walnut pieces • Serves 4
  20. 20. Black Bean Brownies • 1 can (15oz) low sodium black beans • 1/2c semisweet chocolate chips • 3 Tbsp unsweetened applesauce • 3/4c egg beaters • 2/3c brown sugar, packed • ½ c baking cocoa • 1tsp vanilla extract • ½ tsp baking powder • 1/8 tsp salt • 1/4c ground flaxseed • Preheat oven to 350 and spray a 9in square baking pan • Place beans, egg beaters, applesauce and chocolate chips in food processor and blend • Add brown sugar, cocoa, vanilla, baking powder, and salt and mix well • Pour mixture into baking pan and bake 20-25mins • Cut into bars and enjoy! • Serves 12
  21. 21. Questions? E-mail: alicia.westfall@ahss.org Clinical Dietitians Office: (512) 753-3511 Online Resource: www.heart.org Thank you!

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