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Instructions & Questions

Instructions & Questions. Here you are able to raise your hand, or request the speaker to speak louder/softer. This area allows you to comment or ask the presenter questions. To start a private chat. If you cannot currently hear the audio, please start a private chat with Leah Kaiser.

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Instructions & Questions

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  1. Instructions & Questions Here you are able to raise your hand, or request the speaker to speak louder/softer. This area allows you to comment or ask the presenter questions. To start a private chat If you cannot currently hear the audio, please start a private chat with Leah Kaiser.

  2. The Heart Healthy Pantry Julie Kennel, PhD, RD, CSSD, LD Program Director, Dietetic Internship Department of Human Nutrition OSU Extension

  3. Learning Objectives • Describe a heart healthy food plan. • Identify foods to stock in the pantry to support a heart healthy food plan. • Outline recipes of heart healthy dishes that can be assembled in 15 minutes or less.

  4. Heart Healthy Plan • Whole grains • Low-fat dairy • Vegetables • Fruits • Lean protein • Oils, nuts, seeds

  5. Heart Healthy Nutrients • Fiber • Potassium • Magnesium • Calcium • Phytonutrients • Omega-3 fats Challenges: keeping sodium, and saturated and trans fat within limits

  6. Go-to Whole Grains • Oatmeal • Brown rice and whole grain pasta • Quinoa • Whole grain cereals • Low-fat popcorn • Whole grain bread • Whole grain tortillas • Low-fat granola Kick to the curb: High sugar, low fiber breakfast cereals and cereal bars

  7. Go-to Low-fat dairy • Low-fat yogurt and cheeses (refrig) • UHT treated milk and soymilk • Fat-free evaporated milk • Use in place of cream or full fat milks • Macaroni and cheese • Mashed potatoes • Casseroles and soups

  8. Go-to Vegetables & Fruit • Dried blueberries, cranberries, and raisins • Sweet potatoes • Roasted red peppers • Winter squash and pumpkin • Vegetable soups/broths • Tomatoes • Canned fruit (packed in juice) • Dried mushrooms Kick to the curb: banana chips, fruit roll ups

  9. Go-to Pantry Proteins • Canned fish • Salmon • Tuna • Trout • Sardines • Canned or dried beans and lentils • Canned chicken, low-fat

  10. Go-to Oils, Nuts, Seeds • Peanut butter • Flaxseed, ground • Almonds and walnuts • Olive, Canola, and Safflower Oils • Cooking spray A little goes a long way! Kick to the curb: Chips, cookies, and crackers

  11. A few additional items… • Red wine • Dark chocolate • Tea • Balsamic vinegar • Dried herbs and spices • Low-fat cream of mushroom and chicken soups

  12. Power Breakfasts Reinvent your oatmeal Add 2-3 of the following: • Dried fruit • Sliced almonds • Chopped walnuts • Flaxseed • Peanut butter • Applesauce (no sugar added) Banana Wrap • 1 six in. whole grain tortilla • 1 banana • 2 T. peanut butter • Touch of honey • 2 T. raisins (optional) • Lay tortilla flat. Spread peanut butter and honey on tortilla. Place banana in the middle and sprinkle in the raisins. Wrap, and serve. Prep time: 5 min Ready in: 5 min Prep time: 5 min Ready in: 5 min

  13. Refueling at Lunch Salmon Pasta Salad • 4oz whole grain rigatoni, cooked and drained • 1 c. canned salmon • 1 c. cherry tomatoes, quartered • 1/2 small red onion, sliced • 1-2 marinated artichoke hearts • 1/4 cup olive or canola oil • 1/4 cup lemon juice • 1 teaspoons dill weed • 1 garlic clove, minced • Salt and pepper In a large bowl, toss the first 5 ingredients. For dressing, combine the oil, lemon or lime juice, dill, garlic, salt and pepper; mix well. Pour over pasta. Cover and chill. Prep time: 15 min Ready in: 15 min Recipe courtesy of Allrecipes.com on 1/12

  14. Quick Dinner Options • Chicken Enchiladas • Red beans and rice • Spaghetti squash marinara • Crockpot lentil stew • Salmon burgers • Chili topped baked potatoes What are your ideas?

  15. The Heart Healthy Pantry • Have a variety of whole grains stocked to form the base of your meal • Build on the base with vegetables and fruits and lean proteins • For baking, whole-wheat flour or spelt flour can often be substituted in for white flour. Cornmeal is a great option for muffins, pancakes, etc. • Portion sizes are still important

  16. More Information • Heart Healthy Recipes, Food Network http://www.foodnetwork.com/healthy-eating/favorite-heart-healthy-recipes/pictures/index.html • 20 Cheap Heart Healthy Dinners http://www.hearthealthyonline.com/healthy-recipes/main-dish-recipes/cheap-dinner-ideas_ss1.html • Stocking a Heart Healthy Kitchen http://my.clevelandclinic.org/healthy_living/nutrition/hic_stocking_a_heart-healthy_kitchen.aspx • Eat for a Healthy Heart, OSU Extension Chow Line http://extension.osu.edu/news-releases/archives/2010/february/chow-line-eat-for-a-healthy-heart • Modifying a Recipe to be Healthier http://ohioline.osu.edu/hyg-fact/5000/pdf/5543.pdf • American Heart Association

  17. Knowing DOING Enroll with a Health Coach NOW! (614)292-4700

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