Healthy Heart Eating - University Health Network What is healthy heart eating? Healthy heart eating is part of a healthy lifestyle. Eating foods from the different food groups and
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Healthy Heart Eating
Read this booklet to learn:
• what healthy heart eating is
• how a registered dietitian can help
• how to choose the right balance of foods
• how much and what types of foods to choose
Use the information in this booklet with instructions and help from a Registered Dietitian.
Author: Dietitians of University Health NetworkRevised: 03/2015Form: D-5461
UHN
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What is healthy heart eating?Healthy heart eating is part of a healthy lifestyle. Eating foods from the different food groups and including more plant based foods can improve your heart health.
How can a registered dietitian help?Registered dietitians can provide you with reliable information about healthy heart eating.UniversityHealthNetwork(UHN)dietitianscanmeetwithyoutotalkabout your nutrition whether you are staying in the hospital or at an appointment.
Talk with a dietitian if:• yourdoctorhasprescribeda1.5gram(1500milligrams)to2gram
(2000milligrams)diet• you have lost your appetite • you have lost weight because of your illness• youhavehighcholesterol,highbloodpressureorhighbloodsugar
Dietitians of CanadaPhone:4165960857Website: www.dietitians.ca
Eat Right OntarioWebsite: www.eatrightontario.ca
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Follow this guide for healthy heart eating:
� Use the information in Eating Well with Canada’s Food Guide to help youplanyourmeals.Youcanfindthisinformationat:Website: www.healthcanada.gc.ca/foodguideEnjoy different foods from the 4 food groups:
• Vegetables and Fruit • Grain Products • Milk and Alternatives • Meats and Alternatives
Include at least 3 of the 4 food groups at each meal
� Eat healthy fats that come from plants.
• Chooseunsaturatedfatssuchasolive,canola,cornandsunfloweroils.• Limit the amount of saturated fat you eat. This fat is in all animal
products(meats)andmostdairyproducts.Theexceptionsarepalmandcoconut oils. These fats come from plants but are high in saturated fat.
• Limit the amount of trans fat you eat. This fat is in shortening or bakedgoodsyoubuyfromthestore,anddeepfriedfoods.
� Choose milk products that are low fat. Chooseskimor1%milk,lowfatyogurtandlowerfatcheeses.
� Choose high fibre foods more often. • Choose whole grain breads and cereals.• Eatmorelegumesandlentils(forexamplekidneybeans,chickpeas,
redandgreenlentils)• Eat more vegetables and fruits.
� Reduce foods that are high in cholesterol. • Limit to no more than 2 egg yolks each week.• Limittheamountofshrimp,squid,andorganmeatsyoueat.
� Avoid foods that are high in sodium (salt).Alltypesofsalthavesodium.Thisincludestablesalt,seasalt,koshersalt,garlicsalt,celerysaltandothertypesofsalt.
• Trytohavenomorethan1500milligramsto2300milligramsofsodium a day. Check the Nutrition Facts food label on foods. Choosefoodsthathavelessthan10%or250milligramsofsodiumper serving.
• Try to read food labels because some foods thatyoumaynotexpectcanbehighinsodium.
• Replace your salt shaker with pepper or other herbs and spices.
• Reduce the amount of salt you use in cooking and baking.
alcohol if your triglyceride levels are already high.• raise blood pressure• cause damage to your liver and nerves• affect your blood sugar control• cause irregular heart beat
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How do I include a balanced meal?
Start with 1/2 a plate of vegetables. Theycan be:
• freshorcookedfromfrozen• stir-frys or salads • homemade vegetable soups
Add 1/4 plate of grain products or starchy vegetables. They can include:
• rice,potatoorcorn• whole-wheatpasta,noodlesor
couscouskasha,quinoa,bulgur, or barley
• whole-grainbreadorflatbread
Add 1/4 plate of meat or other high protein foods. These may include:
• fish• skinless chicken and lean meats• legumes or lentils• soyproducts(tofu,lowsodium
versions of soy-based vegetarian products,tempeh)
To complete your meal, add fruit and low fat milk or yogurt.
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How much and which types of foods should I choose?The amount of food you need depends on:
• whether you are male or female• your age• bodysize• how active you are
Vegetables and fruits – 7 to 10 servings each dayVegetablesandfruitareanexcellentsourceofvitaminsandminerals. They are also low in fat.Ahalfplateofvegetablesisagoodsourceoffibreandwillhelp to keep you full. Fruitisagreatdessertchoice,andit’sasnackthat’seasyto take anywhere you go.
• all fruit juice or fruit drinks• V8®juice,tomatojuice,
Clamato® juice• canned fruits in heavy syrup• coconut,coconutmilk
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Grain products and starchy vegetables – 6 to 8 servings each dayGrain products and starchy vegetables provide your body with energy. They arealsoagoodsourceoffibre.At least half of the grain products you eat each day should be wholegrain.Eatavarietyofwholegrainssuchasbarley,brownrice,oatsandwhole-grainbreads.
Best choicesExamplesof1serving:
Choose less often
• 1sliceofwholegrain,ryeor pumpernickel bread
• 1/2 whole wheat pita• 1/4 whole wheat bagel• 1/2 whole wheat chapati or roti• 1/2wholewheatmatza• 1/2 whole wheat tortilla• 1/2 whole wheat hamburger bun or
kaiser • 1/2wholewheatEnglishmuffin
• white bread • salted crackers,eggbread,cheese
rolls,croissants• storeboughtcakes,muffins,
doughnuts,danishes,waffles,orpancakes
• store bought breading products (forexampleShake'NBake®)
Milk products – 2 to 3 low fat servings each dayMilkproductsareanexcellentsourceofcalciumandvitaminD.Ifyoudonotdrinkmilk,chooseunflavoured soy drinks with added calcium and vitamin D.
• regularicecream,1%icemilk• no sugar added ice-cream• coffeewhitener,desserttopping
1%
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Meat and other high protein foods – 2 to 3 servings each dayThese foods are a good source of iron and protein. Choosebeans,lentilsandtofumoreoften.FishisanexcellentsourceofOmega-3fattyacids.Choosefishatleasttwiceeachweek.
• 175millilitres(3/4cup)cookedlentils,soybeans,chickpeas,navybeans or kidney beans
• canned beans(unlessrinsedwell)
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Fats and oils – no more than 2 to 3 tablespoons (30 to 45 millilitres) a day
Unsaturated fats are a good source of essential fatty acids and vitamins. Limiting saturated fat and trans fat reduces your risk of heart disease. Use the Nutrition Facts food label to choose itemsthathavelessthan10%DailyValuefromsaturatedand trans fat.Many processed and deep fried foods are high in fat. Choose these foods less often.