Eat This Not That for Heart Health. Small changes can add up to big savings in calories, sodium and fats

Transcription

1 Eat This Not That for Heart Health Small changes can add up to big savings in calories, sodium and fats Instead of this Eat this Eggs Egg whites or egg substitutes White bread Whole wheat or whole grain bread Whole milk, 2% milk Fat-free or 1% milk Butter, margarine, lard Vegetable, canola, olive oil or spray oil Cheese Low-fat or reduced fat cheese Flour (or fried) tortillas Corn or whole-wheat tortillas Refried beans whole beans (canned, frozen or dried) Canned fruit in heavy/light syrup Fresh, frozen or canned fruit in juice Canned vegetables with salt Fresh, frozen or low sodium canned vegetables Cookies, cake, chips, ice cream Fresh fruit, graham crackers light yogurt, low fat pudding, popcorn, baked chips Fast food (hamburgers and fries) Salads with low fat dressing, grilled Or baked proteins Soda and other drinks with sugar water, diet soda, seltzer, unsweetened Tea or coffee, ask M.D. about caffeine limit Processed meats (hot dogs, spam, Low sodium turkey, grilled chicken, bologna, salami, pepperoni) homemade tuna/chicken salad, lean beef or pork, any fish Fried appetizers (vegetables,wings, Roasted Vegetables with olive oil fries) and spices

2 Grilled Rosemary-Salmon Skewers heart.org /HEART ORG/GettingHealthy/NutritionCenter/Recipes/Grilled-Rosemary-Salmon- Skewers_UCM_442128_Recipe.jsp Descript ion If you can find (or grow) them, use sturdy rosemary branches, stripped of leaves, as skewers for these Italian salmon kebabs; they ll add a subtle, smoky flavor that hints of pine. Oil your grill well to prevent sticking, don t move the kebabs around unnecessarily and keep a close eye on the fire to avoid flare- ups. Ingredient s 2 teaspoons minced fresh rosemary2 teaspoons extra- virgin olive oil2 cloves garlic, minced 1 teaspoon freshly grated lemon z est1 teaspoon lemon juice1/2 teaspoon kosher salt1/4 teaspoon freshly ground pepper1 pound center- cut salmon fillet, skinned (see Tip) and cut into 1- inch cubes 1 pint cherry tomatoes Cooking Inst ruct ions Preheat grill to medium- high. Combine rosemary, oil, garlic, lemon z est, lemon juice, salt and pepper in a medium bowl. Add salmon; toss to coat. Alternating the salmon and tomatoes, divide among eight 12- inch skewers. Oil the grill rack (see Tip). Grill the skewers, carefully turning once, until the salmon is cooked through, 4 to 6 minutes total. Serve immediately. Cook's Tip Tips: How to skin a salmon fillet: Place skin- side down. Starting at the tail end, slip a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30 angle, separating the fillet from the skin without cutting through either. To oil the grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Don t use cooking spray on a hot grill.) Nutritional Analysis Per serving Calories Per Serving 172 Total Fat 7 g Saturated Fat 1 g Monounsaturated Fat 3 g Cholesterol 53 mg Sodium 200 mg Carbohydrates 4 g Fiber 1 g Protein

3 23 g Potassium 607 mg Dietary Exchanges 3 1/2 lean meat

4 Prepared For: Prepared By: Date: Contact: Sodium-Free Flavoring Tips Tips When cooking, the following items may be used for flavoring instead of salt or seasonings that contain sodium. Remember: A little bit of spice goes a long way! Be careful not to overseason. Spice Blend Recipe (makes about ⅓ cup) 5 teaspoons onion powder 2½ teaspoons garlic powder 2½ teaspoons paprika 2½ teaspoon dry mustard 1½ teaspoon crushed thyme leaves ½ teaspoon white pepper ¼ teaspoon celery seed Food Item Beef Chicken Egg Fish Lamb Pork Veal Flavorings Basil, bay leaf, caraway, curry, dill, dry mustard, garlic, grape jelly, green pepper, mace, marjoram, mushrooms (fresh), nutmeg, onion or onion powder, parsley, pepper, rosemary, sage Basil, cloves, cranberries, mace, mushrooms (fresh), nutmeg, oregano, paprika, parsley, pineapple, saffron, sage, savory, tarragon, thyme, tomato, turmeric Chervil, curry, dill, dry mustard, garlic or garlic powder, green pepper, jelly, mushrooms (fresh), nutmeg, onion powder, paprika, parsley, rosemary, tarragon, tomato Basil, bay leaf, chervil, curry, dill, dry mustard, green pepper, lemon juice, marjoram, mushrooms (fresh), paprika, pepper, tarragon, tomato, turmeric Cloves, curry, dill, garlic or garlic powder, mace, mint, mint jelly, onion, oregano, parsley, pineapple, rosemary, tarragon, thyme Applesauce, basil, caraway, chives, cloves, garlic or garlic powder, onion or onion powder, rosemary, thyme Apricots, basil, bay leaf, currant jelly, curry, ginger, marjoram, mushrooms (fresh), oregano, paprika Vegetables Basil, dill, garlic or garlic powder, ginger, lemon juice, mace, marjoram, nutmeg, onion or onion powder, tarragon, tomato, sugar or sugar substitute, salt-free salad dressing, vinegar Desserts Notes Allspice, anise, cinnamon, cloves, ginger, mace, nutmeg, vanilla extract, other extracts Copyright Academy of Nutrition and Dietetics. This handout may be duplicated for client education. Page 1/1

5 Red and Green Bell Pepper Bites heart.org /HEART ORG/GettingHealthy/NutritionCenter/Recipes/Red-and-Green-Bell-Pepper- Bites_UCM_301961_Recipe.jsp Serves: 8; 3 pieces per serving Ingredient s 1 medium green bell pepper1 medium red bell pepper1/4 cup sliced almonds4 ounces fat- free or reduced- fat cream cheese, softened1 teaspoon no- salt lemon pepper seasoning blend1 teaspoon fresh lemon juice Cooking Inst ruct ions Cut each bell pepper in half lengthwise; discard the stems, ribs and seeds. Cut each half into six pieces. Arrange the pieces with the skin side down on a decorative serving platter. Set aside. In a medium skillet, dry- roast the almonds over medium heat for 3 to 4 minutes, or until golden brown, stirring occasionally. Transfer 1 tablespoon of the almonds to a small plate and reserve for garnishing. Process the remaining almonds in a food processor or blender for 15 to 20 seconds, or until finely ground. In a medium mixing bowl, beat the cream cheese, lemon pepper seasoning blend, and lemon juice with an electric mixer for 1 to 2 minutes, or until creamy. Add the ground almonds and beat for 10 seconds, or until combined. Spoon the mixture into a piping bag fitted with a wide star or round tip. Or snip the corner off a resealable plastic bag (a plastic freez er bag works well) and spoon in the mixture. Pipe about 1 teaspoon of the mixture onto each bell pepper piece. Garnish with the sliced almonds. Cook's Tip Flavorful toasted almonds and z esty lemon- pepper contrast nicely with crisp bell pepper pieces in this festive appetiz er. Nutritional Analysis Per serving Calories Per Serving 39 Total Fat 1.5 g Saturated Fat 0.0 g Trans Fat 0.0 g Polyunsaturated Fat 0.5 g Monounsaturated Fat 1.0 g Cholesterol 3 mg Sodium 71 mg

6 Carbohydrates 3 g Fiber 1 g Sugar 2 g Protein 3 g Dietary Exchanges 1/2 fat This recipe is brought to you by the American Heart Association s free Choose To Move program for women. Recipe copyright 2006 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere.

7 Prepared For: Prepared By: Date: Contact: Cardiac-TLC Nutrition Therapy A plan called Therapeutic Lifestyle Changes (TLC) can help people who have high amounts of cholesterol in their blood. Following the TLC plan can help reduce the low-density lipoprotein (LDL) cholesterol (also called bad cholesterol) in your blood. High-density lipoprotein (HDL) cholesterol (sometimes called good cholesterol) helps rid your body of LDL cholesterol. Keys to TLC Limit saturated fats and trans fats: Foods high in saturated fats include fatty meat, poultry skin, bacon, sausage, whole milk, cream, and butter. Trans fats are found in stick margarine, shortening, some fried foods, and packaged foods made with hydrogenated oils. Instead of butter or stick margarine, try reduced-fat, whipped, or liquid spreads. Limit the amount of cholesterol that you eat to less than 200 milligrams (mg) per day. Foods high in cholesterol include egg yolks (one egg yolk has about 212 mg of cholesterol), fatty meat, whole milk, cheese, shrimp, lobster, and crab. Eat more omega-3 fats (heart-healthy fats): Good choices include salmon, tuna, mackerel, and sardines. Aim to eat fish twice a week. Other foods with omega-3 fats include walnuts and canola and soybean oils. Flaxseed is another source of omega-3 fats. Have it as flaxseed oil or ground flaxseed. Limit the total amount of fat that you eat (including heart-healthy fats) to 25% to 35% of the calories that you eat. If you should eat 2,000 calories per day, your fat intake can be between 50 and 75 grams (g) per day. Get 20 to 30 g of dietary fiber per day: Fruits, vegetables, whole grains, and dried beans are good sources of fiber: Aim for 5 cups of fruits and vegetables per day. Have 3 ounces (oz) of whole grain foods every day. Plan to eat more plant-based meals, using beans and soy foods for protein. Talk with your registered dietitian or doctor about what a healthy weight is for you. Set goals to reach and maintain that weight. Talk with your health care team to find out what types of physical activity are best for you. Set a plan to get about 30 minutes of exercise on most days. Foods Recommended Food Group Foods Recommended Copyright Academy of Nutrition and Dietetics. This handout may be duplicated for client education. Page 1/3

8 Grains Vegetables Fruits Milk and Milk Products Meat and Other Protein Foods Fats and Oils Whole grain breads and cereals, including oats and barley Pasta, especially whole wheat or other whole grain types Brown rice Low-fat crackers and pretzels Fresh, frozen, or canned vegetables without added fat or salt Fresh, frozen, canned, or dried fruit Fat-free (skim) or low-fat (1%) milk or buttermilk Nonfat or low-fat yogurt or cottage cheese Fat-free and low-fat cheese Lean cuts of beef and pork (loin, leg, round, extra-lean hamburger) Skinless poultry Fish Venison and other wild game Dried beans and peas Nuts and nut butters Meat alternatives made with soy or textured vegetable protein Egg whites or egg substitute Cold cuts made with lean meat or soy protein Unsaturated oils (olive, peanut, soy, sunflower, canola) Soft or liquid margarines and vegetable oil spreads Salad dressings Seeds and nuts Avocado Foods Not Recommended Grains Food Group Vegetables Fruits Milk and Milk Products Foods Not Recommended High-fat bakery products, such as doughnuts, biscuits, croissants, danish pastries, pies, cookies Snacks made with partially hydrogenated oils, including chips, cheese puffs, snack mixes, regular crackers, butter-flavored popcorn Fried vegetables Vegetables prepared with butter, cheese, or cream sauce Fried fruits Fruits served with butter or cream Whole milk Reduced-fat (2%) milk Whole milk yogurt or ice cream Cream Half-and-half Cream cheese Sour cream Cheese Copyright Academy of Nutrition and Dietetics. This handout may be duplicated for client education. Page 2/3

9 Meat and Other Protein Foods Fats and Oils Higher-fat cuts of meats (ribs, T-bone steak, regular hamburger) Bacon Sausage Cold cuts, such as salami or bologna Corned beef Hot dogs Organ meats (liver, brains, sweetbreads) Poultry with skin Fried meat, poultry, and fish Whole eggs and egg yolks Butter Stick margarine Shortening Partially hydrogenated oils Tropical oils (coconut, palm, palm kernel oils) Notes Copyright Academy of Nutrition and Dietetics. This handout may be duplicated for client education. Page 3/3

10 Garlic-Chile Flank Steak heart.org /HEART ORG/GettingHealthy/NutritionCenter/Recipes/Garlic-Chile-Flank- Steak_UCM_442407_Recipe.jsp Serves: 8 servings, about 1.5 ounces each Prep Time: 25 minutes Marinating Time: 1 hour up to 24 hours Description Serve this great-tasting, tender steak as part of a taco party or with a mixed green salad and sliced avocados. Ingredients 2 cloves garlic, minced 1/4 cup white vinegar2 tablespoons canola oil2 teaspoons ground ancho chile pepper (see Cook Tips) 1 teaspoon dried oregano1 teaspoon ground cumin1/4 teaspoon salt1-1 1/4 pounds f lank steak, trimmed of f at Cooking Instructions Whisk garlic, vinegar, oil, ground chile, oregano, cumin and salt in a small bowl. Place steak in a shallow baking dish and pour marinade over it, turning to coat both sides. Cover and ref rigerate f or at least 1 hour, turning once, or overnight. Preheat grill to high heat. Oil the grill rack (see Cook Tips). Grill the steak until desired doneness, 5 to 6 minutes per side f or medium. Transf er to a plate, cover with f oil and let rest f or 5 minutes. Slice the steak very thinly across the grain. Serve warm or chilled. Cook's Tip To oil a grill: Oil a f olded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate f oods like tof u and f ish, it is helpf ul to spray the f ood with cooking spray. Ancho chile peppers, one of the most popular dried chiles used in Mexico, are dried poblano peppers. They have a mild, sweet, spicy f lavor. Ground ancho chile pepper can be f ound in the specialty-spice section of large supermarkets, or substitute ground chili powder with a pinch of cayenne. To Make Ahead: Marinate steak in the ref rigerator f or up to 1 day and/or ref rigerate cooked steak f or up to 1 day. Slice just bef ore serving. Nutritional Analysis Per serving Calories Per Serving

11 98 Total Fat 5 g Saturated Fat 2 g Monounsaturated Fat 2 g Cholesterol 23 mg Sodium 55 mg Protein 12 g Potassium 146 mg Dietary Exchanges 2 lean meat 2012 Eating Well Inc. All rights reserved. Reprinted with permission.