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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…