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Healthy Eating
Heart Health
Things to Consider When Preparing a Meal
Lower Sodium Fat Cholesterol Sugar Animals
Increase Fiber Plants Real Food
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
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.
Analyzing a Recipe
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!
Heart Healthy 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
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!
Incorporating Veggies into Meals
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.
Healthy Snacks – Guide to Snacking
Mediterranean DietGuide to a Heart – Healthy Lifestyle
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
Crete, Greece
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
Discussion:Why is this Diet Heart Healthy?
Increase
Fruits and Vegetables Whole Foods Good Fatty Acids
Omega 3’s in Fish Beans, Legumes, Nuts
Fiber
Decrease
Red Meat Cholesterol Fat
Sodium Sugar
Compare Food Guides
Mediterranean Diet Pyramid
Choose My Plate
Shrimp Pasta with Tomatoes, Lemon, and Spinach
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
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
536 73 14 30 16
9 5
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.
Shrimp Pasta with Tomatoes, Lemon, and Spinach
Answer questions to decide which meals are heart healthy
Worksheet
Thanks for your time! Enjoy the meal!