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Healthy Eating

Healthy Eating. Heart Health. Benefits of a Heart Healthy Diet. Reduce Risk of Stroke & Heart Disease…. By 80 %! Lower Blood Pressure Healthier Body Weight Lower Risk of Type 2 Diabetes & other obesity related diseases. Things to Consider When Preparing a Meal. Lower Sodium Fat

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Healthy Eating

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  1. Healthy Eating

  2. Heart Health Benefits of a Heart Healthy Diet Reduce Risk of Stroke & Heart Disease…. By 80%! Lower Blood Pressure Healthier Body Weight Lower Risk of Type 2 Diabetes & other obesity related diseases Things to Consider When Preparing a Meal • Lower • Sodium • Fat • Cholesterol • Sugar • Animals • Increase • Fiber • Plants • Real Food

  3. Analyzing a Recipe • Realize that recipes can be modified • Reduce • Sodium • Sugar • Fat • Most foods can be enjoyed if serving size is followed. • Use recipes to add variety and eat a variety of foods in moderation.

  4. Heart Healthy Meals • Salmon – Frozen, 20 min. bake time • Quesadillas – 5-10 min. • Soft tacos with vegetables – 20 min. prep to finish • Use beans instead of meat for protein • 298 calories for 2 tacos! • Sun-dried tomato, thyme, basil pizza – 20-30 min. • 2 slices, 179 calories vs 2 slices frozen supreme pizza 700 calories! • http://www.mayoclinic.com/health/healthy-recipes/NU00447 for these recipes + more!

  5. Incorporating Veggies into Meals • Side of Veggies, Mixed or Plain – Be colorful! • Utilize steamed veggies. Not cooked with water, retain nutrients and flavor. • Stir-Fry • Serving size of protein w/ veggies, noodles, and colorful veggies topped with a favorite sauce (use serving size) • Chips and Salsa • Serving size of both is an excellent snack

  6. Incorporating Veggies into Meals • Grilled Chicken Salad – or other protein • Serving size of grilled chicken w/ serving size of salad. Top w/ small amount of cheese and dressing if desired. • Noodles w/ Favorite Veggies Mixed In • Ramen Noodles w/ half packet of mix, w/ peas and chopped carrots mixed in. • Utilize Spices and Herbs to Flavor Veggies • Don’t add sodium and can add some flavor and spice to veggies… Italian seasoning goes with everything!

  7. Healthy Snacks – Guide to Snacking 1/4 cup hummus, 3 carrot sticks (80 calories) 1 slice of Sargento Thin Cheese (40 calories) 1 handful of almonds (100 calories) 2 tbs. Honey, 5 saltin crackers (120 calories) 2 tbs. Peanut Butter, 4 stalks celery (120 calories) Read nutrition labels, follow serving sizes Always plan for snacks in order to not over do it.

  8. Mediterranean Diet Guide to a Heart – Healthy Lifestyle

  9. Crete, Greece • Island of Crete is known for its long life expectancy • Combine healthy eating with diet and exercise • Eat more fruits and vegetables • Eat less animal flesh • Consume more fish over land animals

  10. Mediterranean Diet • Daily • Whole Grains • Fruits • Vegetables • Cheese and Yogurt • Olive Oil • A few times/wk • Fish • Poultry • Eggs • Sweets • A few times/mo • Red Meat

  11. Discussion:Why is this Diet Heart Healthy? Decrease Red Meat Cholesterol Fat Sodium Sugar Increase • Fruits and Vegetables • Whole Foods • Good Fatty Acids • Omega 3’s in Fish • Beans, Legumes, Nuts • Fiber

  12. Compare Food Guides Choose My Plate Mediterranean Diet Pyramid

  13. Shrimp Pasta with Tomatoes, Lemon, and Spinach Dry equivalents (save time, $) 2 Sprigs Thyme = 3 t 2 Sprigs Oregano = 3 t 4 Basil Leaves = 4 t 4 Cloves Garlic = ½ t powder Nutrition Facts: Cal Carb Fat Pro Na Sug Ingredients • 1 lb extra large shrimp, thawed, peeled and deveined • 4 t lemon zest, divided • ¼ t crushed red pepper • 2 sprigs fresh thyme, leaves removed and chopped • 2 sprigs fresh oregano, leave removed and chopped • 4 basil leaves, torn • 4 T extra-virgin olive oil • 4 cloves garlic, minced (can use powder) • 2 cups cherry tomatoes, halved • 8 cups baby spinach • 4 T lemon juice • 1 lb angel hair pasta

  14. Shrimp Pasta with Tomatoes, Lemon, and Spinach On a plate, toss the shrimp with the crushed red pepper, half the lemon zest, chopped herbs and a pinch of salt and pepper. Let it sit while you start the rest. Heat the oil in a medium skillet over medium-high. Add the garlic and bloom 30 seconds. Add the tomatoes along the remaining lemon zest. Sprinkle with a little salt and pepper and saute for 2 minutes. Add the shrimp in a single layer and sear on one side for 2 minutes. Flip and sear another minute, or until shrimp is cooked through. Keep tossing the tomatoes just a little bit. In the meantime, bring a large pot of salted water to a boil and cook the angel hair until al dente. Drain all but about 1/2 cup of the pasta water and toss with the shrimp and tomato mixture, along with the spinach. Squeeze a lot of lemon juice right in. Season with coarse salt and pepper. Add as much pasta water as you want to create a thin, glorious sauce. Serve it with more lemon juice.

  15. Worksheet Thanks for your time! Enjoy the meal! Answer questions to decide which meals are heart healthy

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