Quiz

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(No Transcript)
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Quiz

• How much fiber does the average American eat in
  one day?
• Answer 12-17 grams

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Quiz

• How much fiber should an American eat in one day?
• Answer 25-35 grams

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Learn How to Read A Label

• Check the portion size
• Be aware of servings per container
• Look at sodium,fat and fiber in relation to
  calories

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Grains, Breads, Cereal, Pasta

• Contain
• Fiber
• Carbohydrates
• B vitamins
• Chromium

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Bread

• Look for 100 Whole Wheat Bread
• Whole wheat flour should be the first ingredient
  listed
• Fiber content should be 2-4 grams per slice
• Misleading
• 9 Grain
• 100 Stone Ground
• Wheat Bread

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Pasta

• Experiment with whole wheat pasta
• For best results with whole wheat pasta
• Use smaller shapes
• Undercook it slightly
• Finish cooking it in the sauce

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Cold Cereals

• There are many choices in the cereal aisle
• Choose whole grain cereal
• Look for these checkpoints per serving on the
  label
• At least 3-5 g fiber
• Less than 3 g fat
• No more than 5-8 g sugar Low in sodium (5 DVI)

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Best Bets in the Cereal Aisle
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Cooked Cereals

• Rolled oats are the best choice
• They are a rich source of soluble fiber
• 8 ounces of cooked oatmeal contains about the
  same number of calories as 1 ounce of processed
  cereal
• Flavored varieties can be high in sugar

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Cereal Bars

• Cereal bars are carbohydrate-dense so they should
  be limited
• Carbohydrate and saturated fat content varies
• Be sure to read the label

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Waffles, Pancakes, French Toast

• Mixes can be prepared with egg whites and 50
  less oil
• Add oat bran to your mix for more fiber
• Top with fresh fruit or sugar-free syrup
• Frozen varieties
• Are low in fiber
• Calorie-dense
• Often high in sodium and saturated fat

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Whole Grains

• Try barley in soups and pilafs
• Use brown rice instead of white rice
• Experiment with different grains
• Quinoa
• Bulgur
• Amaranth
• Whole corn meal

Brown Basmati Rice
Barley
Brown Rice
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Miscellaneous Grain Tips

• Beware of boxed mixes that are high in sodium and
  saturated fat
• Some can be made healthy by adding vegetables and
  omitting most of the sauce packet
• Use plain pasta and rice with herbs or salt-free
  seasonings instead of the prepackaged seasonings

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Produce

• Are you getting 5 servings of fruits and
  vegetables per day?

• 1 medium-sized fruit
• ¾ cup fruit or vegetable juice
• ½ cup cooked or canned diced fruit
• ½ cup cooked vegetables
• ½ cup cooked legumes
• ¼ cup dried fruit
• 1 cup raw vegetables

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Easy Ways to 5 A Day

• Start your day with fruit for breakfast (1)
• Take fruit and vegetables with you for a
  midmorning snack (2)
• Eat a big salad for lunch (2-3)
• Serve vegetables at dinner (1-2)
• Eat fruit for dessert (1)
• Total 7-9 servings per day

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Helpful Produce Tips

• Select fresh produce in season
• Tastes better
• Better value
• Use frozen produce to help stretch your shopping
  days
• Buy pre-cut produce to save time
• Use the salad bar for convenience

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Helpful Produce Tips

• Choose a variety of colors
• Green
• Orange

• Red
• White

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Highest Anti-Cancer Foods

• Broccoflower
• Broccoli
• Cabbage
• Carrots
• Celery
• Cilantro

• Garlic
• Ginger
• Licorice
• Parsley
• Parsnips
• Soybeans

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Highest Heart-Protective Factors

• Whole grains
• Flax seeds
• Soy

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Highest Antioxidant Activity

• Citrus fruits
• Berries
• Mint
• Oregano
• Rosemary
• Sage
• Thyme

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Canned Foods

• Advantages
• Already cleaned washed
• Already chopped and peeled
• Can be less expensive than fresh
• Preserved to last longer than fresh

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Canned Foods Salt

• Buy varieties with no added salt
• Rinse regular canned foods under running water to
  help reduce salt
• Skip varieties with added sauces
• Use salt-free seasonings to add flavor without
  salt

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Canned Foods No Added Salt
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Canned Foods Sugar

• Buy varieties of canned fruit that are packed in
  water or juice
• Rinse excess juice and sugar from regular
  varieties
• Choose unsweetened apple sauce

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Meat, Poultry, Seafood

• Too many calories from protein will encourage
  weight gain
• Meat is high in cholesterol and can be high in
  saturated fat
• 3 out of 4 Americans consume more than their
  recommended intake of meat
• The higher the proportion of calories from
  protein and/or fat, the higher the likelihood of
  that person being obese

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Heart-Healthy Protein

• Legumes
• Soy
• Nuts
• Fish
• Seafood

• Egg whites
• White meat poultry
• Lean cuts of meat
• Fat-free ricotta

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Choose LEAN

• Beef loin, round
• Pork loin
• Lamb leg
• Game most wild game is lean
• Poultry use white meat without skin

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Choose LEAN
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More Ways to Trim The Fat

• Choose cuts with little fat marbling
• Trim all visible fat prior to cooking
• Use lowfat cooking methods bake, broil, grill,
  microwave, steam, poach
• Skim the fat from gravy
• Dont eat the skin of poultry products

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Seafood Twice A Week

• 2 servings of fish per week
• Fish is easy to prepare
• Can be bought fresh or frozen
• Avoid breaded varieties
• Use healthy preparation methods

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Seafood Twice A Week
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Vegetarian Protein

• Nuts and nut butters
• Soy products
• Tofu
• Vegetarian burgers
• Soybeans
• Soymilk
• Legumes/beans

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Tips to Lower Protein Intake

• Fill up on broth-based soups
• Double up on sides of vegetables
• Split meat entrée with a partner
• Portion control
• Add more vegetables to stir fry dishes and
  casseroles

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Portion Control

• Do you know what a 3-ounce serving of protein
  looks like?

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Dairy Products

• Dairy foods contain carbohydrates remember to
  count them
• Dairy foods are the number one source of calcium
• Only 26 of Americans meet the recommendations
  for milk products on any given day

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Dairy Tips

• Choose skim or fat-free dairy products instead of
  whole
• If skim milk is not palatable at first start with
  2 and work down to 1
• Choose light, non-fat yogurt
• or use non-fat, plain yogurt and sweeten it with
  Splenda or Nutrasweet

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Choose Fat-Free Dairy
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THICKER Skim Milk
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Margarine, Fats and Oils

• Avoid or limit
• Saturated fat
• Trans-fatty acids
• Tropical oils
• Monounsaturated fat should replace saturated and
  hydrogenated fat where possible
• Limit dietary cholesterol

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Margarine, Fats and Oils

• Best bets
• Nonstick cooking spray
• Light margarine whipped, tub or spray
• Olive, canola, sesame oils

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Margarine, Fats and Oils

• Some margarines will help lower your cholesterol
  when part of a heart-healthy diet

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Margarine, Fats and Oils

• Limit or avoid
• Butter
• Lard
• Palm oil or coconut
• Stick margarine that contains trans-fatty acids

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Frozen Foods

• Best bets
• Unsweetened fruit
• Vegetables without sauce
• Assembly-type dinners with separate sauce packet
• Read labels
• Most prepared frozen foods are very high in fat
  and sodium

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Frozen Desserts

• Keep these to a minimum
• Look at
• Serving size
• Calories per serving
• Saturated fat
• Carbohydrate grams
• Sugar free is not calorie free!

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Condiments, Sauces, Soups

• Read the label to determine sodium and fat
  content
• 5 of the daily value is considered low-sodium
• Shoot for less than 35 fat calories
• Many condiments qualify as Free Foods in a
  diabetes meal plan
• Go for less than 20 calories
• Look for less than 5 g carbohydrate

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Condiments, Sauces, Soups

• Read the label to determine carbohydrate grams
• Many items contain added sugar

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Condiments, Sauces, Soups

• Here are a few condiments that help add a lot of
  flavor with less salt

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Jellies and Jams

• Read the label to determine carbohydrate content
• Light, sugar-free preserves are usually your best
  bet

Type of jelly Carbohydrate Calories Regular
jam 13g 45 All-fruit preserves 10g 40 Light,
sugar-free preserves 5g 10
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Jellies and Jams
Type of jelly Carbohydrate Calories Regular
jam 13g 45 All-fruit preserves 10g 40 Light,
sugar-free preserves 5g 10
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Non-Nutritive Sweeteners
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Snacks

• Adding healthful snacks to your routine can help
  you control calories as well as overeating
• Switch from 3 large meals to 6 smaller meals
• Make good snack choices
• Fruits
• Vegetables
• Dairy

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Cookies

• No real nutritional benefit
• Limit these if you are trying to lose weight
• Use fruit smoothies or light yogurt to quench a
  sweet tooth
• Choose lower fat, lower sugar cookies animal
  crackers, ginger snaps, graham crackers,
  vanilla wafers

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Beverages

• You need 8 to 12 glasses of non-caffeinated
  beverages per day, more in hot weather or if you
  are sick
• Choose beverages that are sweetened with a
  non-nutritive sweetener

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Pharmacy Tips

• Non-prescription drugs contain ingredients that
  can affect blood sugar control
• Alcohol
• Aspirin
• Caffeine
• Nicotine
• Sugar
• Read warning statements on the package

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Eat before shopping. If you go to the store
hungry, you are likely to make unnecessary
purchases. American Heart Association Cookbook