a heart healthy kitchen makeover
TRANSCRIPT
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A Heart Healthy Kitchen Makeover
Jen KingSUNY Oneonta Dietetic Intern and Grad StudentVirginia Tech Alum
+Objective
Learn and gain the tools to transform your kitchen to support a heart healthy lifestyle.
+The Overview
Heart Health 101
Top Heart Healthy Foods
Intro: A Cupboard
Conundrum
The Kitchen Makeover
Pantry Clean-up!
Shopping Know-How
Cooking Makeover
Heart Health 101 Risk Prevention
Lower cholesterol. Lower blood pressure. Lower sodium intake.
TLC Diet Therapeutic Lifestyle Change
lower cholesterol
Exercise Move, move, move!
(“Introduction to the TLC Diet” 2010)
+Top 10 Heart Healthy Foods Berries
Whole grains
Salmon
Oatmeal
Soy protein
Olive Oil
Spinach
Nuts
Legumes
Avocado (Cleveland Clinic and ADA 2010)
+Intro: A Cupboard Conundrum
Does THIS look familiar?!
+Kitchen Makeover! A kitchen stocked with high-fiber whole grains, fruits
and vegetables and low in saturated fat, trans fat, cholesterol, and sodium are ideal for optimal health.
+Pantry Clean-up!
1. Assess the food in your pantry and refrigerator. Rid yourself of temptation!
2. Evaluate your needs.
3. Get organized! Simplify. Pre-planned meals and snacks Labeled storage containers Buy small baggies, small containers for an “on-the-go”
lifestyle.
4. Make a shopping list! (Link 2010)
Organization sets the tone for a happy kitchen…
+Pre-plan general meal ideas for the week…
+Or let yourself be creative with what you buy…
+Re-stocking the Pantry… Whole Grains.
Fruits and Vegetables.
Dairy Low-fat or non-fat
Protein, the Leaner the Better. skinless chicken and turkey, lean beef, fish beans, legumes, soy products
Healthier Fats. canola oil or olive oil soft margarines with no trans fats.
(“A Healthy Kitchen Makeover” 2010)
+Re-stocking the Pantry… Salt.
Choose lower sodium products. Aim for less than 2300 mg of sodium a day - that's about
one teaspoon of table salt.
Spice it up! Basil Chili Powder Cinnamon Ginger Sage Rosemary Thyme
(“A Healthy Kitchen Makeover” 2010)
+The Shopping Know-How
Grocery Store
Label Reading Tips
Fruits and Vegetables
Breads, Cereals, Grains
Milk and Dairy
Meat and Protein
Others
The Shopping Know-How
Grocery Store
1. Shop perimeters of the store.
2. Bring your list of needs.
3. Read Labels
4. Don’t go to the grocery with a grumbling belly.
The Shopping Know-How
When venturing in the “perimeters” of the store…
Shop for foods that don’t have a lot of added ingredients.
Avoid instant products.
Buy “100 calorie” packs.
Use food labels to help make heart healthy choices. Heart check mark! Low-sodium ( < 140 mg). Very little or no saturated fat or trans fat.
Breads, Cereals, and Grains
Choose whole grains and high fiber products
Cook with rolled oats, brown rice, whole grain pasta
Flat out wraps, high fiber tortillas, “light” bread
Shopping Know-How
+Shopping Know-How
Fruits and Vegetables!
Variety: the more colors, the
better!
Cut up for snacking
Make salads for the week
Bulk up recipes
Frozen and canned are great too Canned: low-sodium
+Shopping Know-How
Milk and Dairy
Choose non-fat or low-fat types: Non-fat, ½ %, 1 % milk, cottage cheese, and
yogurt
Try soy milk, hazelnut milk, almond milk, rice milk. Very heart healthy!
“Farm families who own Cabot Creamery” www.cabotcheese.coop
+Shopping Know-How
Meat and Protein
Traditional: poultry, fish, beef, pork Poultry: skinless white meat Red meat: round steak, tenderloin, and sirloin tips Pork: center cuts Fish: salmon, tilapia, low-sodium tuna
Non-traditional: beans, soy products, vegetable protein, nuts, seeds
+Cooking Makeover! Carbohydrate Choices Count
Get Skinny on the Fat
Sodium Savvy
Healthy and tasty substitution ideas!
+Carbohydrate Choices Count Whole grains and whole wheat flour
Look for products labeled “high-fiber” or “added-fiber”
When cooking, focus on fiber-rich veggies such as peppers, cabbage, broccoli, and carrots.
Add dried beans or lentils when making soups or baked dishes.
+Get Skinny on the Fat Select lean cuts of beef or pork (“loin” or “round”).
Take the skin off poultry before serving or eating.
Bake, broil, roast, stew, or stir-fry.
Cook ground meat and drain off fat.
Eat fish regularly!
+Get Skinny on the Fat cont.
Nonstick sprays or pans
Low-fat dairy products
Protein from plant foods (soy or legumes)
Egg whites instead of whole eggs
Healthy oils: canola, olive
Cook with lemon juice or herbs.
+Sodium Savvy
Use Mrs. Dash or herbs instead of salting food at the table.
Low-sodium canned goods.
Season food with herbs, onions, garlic powder, lemon juice, etc.
+Healthy and Tasty Substitution Ideas
Great ideas to provide “this” for “that”…
“This for That” THAT THIS
Potato chips, Cheetos Air-popped popcorn, baked chips, Cheddar Cheese Quakes
Chocolate bar Extra dark chocolate mini bars or chips (keep in a jar)
Soda pop Iced tea, Crystal Light, flavored sparkling water
Traditional pizza Thin crust loaded chicken and veggies, personal pizzas using Flat Wraps
French Fries Baked potato wedges drizzled with olive oil and herbs
Traditional spaghetti, casserole dishes
More veggies, lean meat (ground turkey, chicken), whole wheat pasta or spaghetti squash
Ice cream “Lite” yogurt parfait: fruit, light whip cream, light yogurt, crushed nuts
“This for That” THAT THIS
Salad dressing, marinades Lemon juice, olive oil, herbs
Hot dogs and Hamburgers Turkey dogs, fat free beef franks, Lean ground turkey burgers, veggie burgers, portabella cap burgers
Cream soups, cream sauces Broth-based soups, marinara and vegetable sauces
Traditional quesadillas Flat wrap grilled with low-fat cheese (add chicken or veggies)
Chip/veggie dip Fat-free sour cream + seasoning packet
Cake Angel food cake with strawberries
Butter
Eggs
Olive oil, canola oil, applesauce (baking)Egg whites
+Test Your Knowledge!
You will be given a handout to fill out to respond to the following:
1. Name 1 heart healthy choice you can purchase next to each of the food groups listed.
2. Think of 2 things you can rid of in your kitchen
3. Think of 2 substitution items.
+Any Questions? Comments?
+Resources
1. National Heart Lung and Blood Institute. (2010). Introduction to the TLC Diet. Retrieved July 23, 2010, from http://www.nhlbisupport.com/cgi-bin/chd1/step2intro.cgi.
2. Dr. Lilli Link Nutrition Specialist. (2010). The Kitchen Makeover. Retrieved July 23, 2010, from http://www.llinkmd.com/Kitchen_Makeover.html.
3. Culinery.Net. (2010). A Healthy Kitchen Makeover. Retrieved July 23, 2010,from http://www.culinary.net .
+Thank you for coming!
On your way to a healthy heart…