Heart Healthy Diet. Total Cholesterol: Should be less than 200. This comes from the liver and from foods.

Size: px
Start display at page:

Download "Heart Healthy Diet. Total Cholesterol: Should be less than 200. This comes from the liver and from foods."

Transcription

1 Heart Healthy Diet This diet is for people who have high cholesterol, heart disease, a history of heart disease in their family, or just want to make the right food choices to keep their heart healthy. This handout will explain the different types of fats and cholesterol as well as help you to plan which foods to eat and which foods to stay away from every day. Main Diet Changes: Change these things in your diet and you will be eating for a healthy heart. The rest of the handout will explain these changes in more depth Decrease total fat, especially saturated and trans fats Increase unsaturated fats Increase fiber Consider adding soy Stay away from salt and high sodium foods Cholesterol: This is a fat-like substance that is made by your liver and is needed for good health. It is also found in animal foods such as meats and dairy products. High levels of cholesterol in the blood can lead to heart and blood vessel disease. Total Cholesterol: Should be less than 200. This comes from the liver and from foods. HDL: This is the healthy cholesterol that takes cholesterol away from the blood vessels and back to the liver. Should be LDL: This is the lousy cholesterol. It builds up inside the artery walls. This should be less than 100. Triglycerides: This is fat in the blood. It can cause damage to blood vessels that allows cholesterol to build up. This should optimally be less than 150. Types of Fat: Saturated Fat: These are fats that increase the amount of cholesterol in your blood. They are found in animal products and are solid at room temperature. Butter, cheese, and meats are foods that have saturated fat. Trans Fats: These are fats that can increase cholesterol in the same way as saturated fat. They are found in pre-packaged baked goods and products with hydrogenated fats. Polyunsaturated and Monounsaturated Fats: These are both types of unsaturated fats. Unsaturated fats are liquid at room temperature and can lower blood cholesterol.

2 Examples of these include olive oil and canola oil. How can Fiber Help? There are two types of dietary fiber: soluble and insoluble fiber. Both types are good to include in your daily diet. Soluble fiber can help lower blood cholesterol levels. Fiber is found in fresh fruits and vegetables, whole grains and legumes. Tips to increase Soluble Fiber: Choose a high fiber breakfast cereal that has at least 5g of fiber per serving. Switch from fruit juice to whole fruits. Include legumes in your diet by eating low fat chili, soups, and enchiladas with kidney beans, black beans and other legumes. Switch from white bread to whole wheat or whole grain bread. Try new grains and include them in your diet such as brown rice, barley, kasha, buckwheat, quinoa, and couscous. What s the deal about Soy? Soy protein has been shown to lower cholesterol. Tips to increase Soy Protein: Drink soy milk, or pour it on cereal. Soy milk comes in different flavors including vanilla and chocolate. Try vegetarian or garden burgers that contain soy protein. Blend tofu into vegetable dips and for baking Add fresh or frozen edamame to stir fries and salads. Try veggie crumbles to replace ground beef in spaghetti sauce, tacos, etc. What is sodium? Sodium is a mineral that is found in all foods. It acts like a sponge for fluids and can cause fluid to build up. Extra fluid in the body increases the work of the heart, kidneys and can also increase blood pressure. Eating less sodium can help control blood pressure as well as prevent fluid gain. Salt is made from sodium. In order to follow a low sodium diet, you want to eat less than 2,000 mg of sodium per day. Tips for decreasing the amount of sodium in your diet: Don t add salt to food at the table or while cooking. Most foods have more than enough sodium already in them. Salt substitutes such as no salt can be used with your doctor s approval. Use herbs and spices such as basil, garlic, oregano, parsley as well as lemon juice and vinegar to flavor food instead of salt. Avoid processed foods that have lots of sodium added. These include canned soups, frozen dinners, cured meats, and many snack foods. Food Choices: For each of the food groups eat a good variety of the Use foods and stay away from the Avoid foods. A well-balanced and colorful diet is important for overall health. Your most powerful tool for choosing foods to eat is the nutrition facts label. Every packaged food has a label that will tell you the amount of fat, sodium, calories and other nutrition information. If you are confused about reading a label, please contact your registered dietitian.

3 Meats and Meat Substitutes Chicken and turkey without the skin (white meat has less cholesterol than dark meat) Fish including all fresh fish as well as canned tuna and salmon that have been packed in water. Lean beef, fresh pork, veal or lamb. Trim the fat before cooking and avoid cuts that have a lot of fat within the meat itself. Choose the leanest ground beef that you can. Ground turkey or chicken breast (if it just says ground turkey, they include the skin and other animal parts making it higher in fat and cholesterol). Dried beans and peas such as kidney, navy, white, pinto and others Egg whites or egg substitute Vegetarian or Garden burgers Tofu Deli chicken or turkey that is low fat and sodium Frozen TV dinners that are light and have less than 700mg sodium per serving. Sausage, hot dogs, lunch meats, bacon Cured meats such as ham, corned beef, pastrami, salami and pepperoni Regular TV dinners, pot pies, other frozen, canned or pre-packaged entrees such as Hamburger Helper, canned soups, frozen pizzas and Hot Pockets Restaurant prepared Chinese, Italian or Mexican foods Limit Egg Yolks, Peanut Butter and Liver. These are high fat or cholesterol foods but do have nutritional benefits. Use them only occasionally and in moderation. Watch how you prepare and season your meats. Bake, broil, boil, grill or roast your meats instead of frying or adding fat. Milk and Dairy Skim, 1%, or soy milk Fat free and Light yogurt Chocolate milk that is made from skim milk Low-fat or fat-free sour cream Low-fat buttermilk Low-fat cottage cheese or ricotta cheese 2% or part skim cheeses Reduced fat or fat-free cream cheese 2% or whole milk Buttermilk, chocolate milk or cocoa made with whole milk Full fat dairy products such as cream cheese, cottage cheese, regular yogurt, cheddar and other cheeses Cream, half and half, whipped cream, cool-whip Processed cheeses and cheese spread (such as American Cheese and Cheese Whiz ) Coffee creamers (dairy or non-dairy)

4 Breads and Starches Whole Wheat and Whole Grain bread Homemade baked goods that are made with low fat, low sodium ingredients (pancakes, muffins, breads, corn bread, waffles, cookies) Low sodium crackers (the more fiber, the better) Pastas- spaghetti, macaroni, linguini, bow tie, etc (whole wheat is best) Rice Other grains such as couscous, bulgur, quinoa and others Oatmeal Biscuits Packaged/prepared muffins, pastries, cornbread, sweet rolls, coffee cakes, quick bread (banana bread, nut breads), cakes, pies, cookies Snack foods such as buttered popcorn, salted crackers, chips, prepared trail mixes Ramen Noodles Pre-packaged mixes such as seasoned rice, stuffing, and pasta salads Vegetables and Fruits Fresh Fruits and Vegetables Canned fruit that is canned in its own juice Salt-free canned vegetables Frozen fruits and veggies Canned Tomato puree and tomato paste (don t add salt) Homemade vegetable soups Frozen or homemade French fries that are baked without salt (try sweet potato fries) Avoid Fried Vegetables (fried okra, fried green tomatoes, fried squash, fried mushrooms, etc) Vegetables cooked with fat or high fat meat (don t add ham or fatback) Pickled vegetables (these are high in sodium) Sauerkraut Packaged potato mixes (scalloped, au gratin or mashed) Regular canned vegetables V-8 or Tomato Juice Tomato products with salt added Fats and Oils Liquid vegetable oils such as canola, safflower, corn, sunflower, peanut, soy and olive oil Soft tub margarines (there are several good brands) Spray margarines Low-fat or fat-free mayonnaise or salad dressing

5 Shortening (Crisco) Butter Stick margarine Lard, salt pork, fat back, or meat drippings Creamy salad dressings that aren t light or low-fat Regular mayonnaise Gravy Cream or cheese sauces (look for these on restaurant menus) Coconut or palm oils Nuts are also high in fat, but it is a fat that is good for your heart. Be sure to limit the number of servings of nuts that you eat. Sweets and Desserts Frozen Fruit Bars or fudgesicles Light ice cream, sherbet, sorbet, frozen yogurt Angel Food Cake Vanilla wafers and ginger snaps Homemade baked goods that have been modified with low fat ingredients Hard candies Low fat pudding Regular and pre-packaged baked goods Ice cream Store bought mixes (cakes, brownies, cookies, pie crusts) Chocolates, candy bars Snacks and Beverages Crystal Light Diet Soda Water Skim milk Decaf coffee (watch what you put in it) Tea (especially green) Light Soy milk (chocolate or vanilla) Unsalted, unbuttered popcorn (air popped or light microwave) Salt free pretzels Unsalted nuts (watch portion size) Sweet tea, regular soda, whole milk Potato chips, popcorn, pretzels, prepared trail or snack mixes, salted nuts, other salted and/or fried snacks

6 Condiments Mrs. Dash Salt free seasoning mixes, salt substitutes Vinegar Lemon Juice Garlic Garlic or Onion powder Herbs and spices such as curry, basil, oregano, thyme, pepper, paprika, and many others Horseradish BBQ sauce, steak sauce, Worcestershire sauce, cooking wine, cooking sherry Many salad dressings (look at sodium content) No more than 2 Tbsp per day of ketchup and mustard Dijon mustard Meat tenderizer MSG Seasoned Salt, onion salt, celery salt, garlic salt, herb mixes that have sodium in them such as lemon pepper, BBQ seasoning, Jamaican seasoning and others, Lite Salt Sea Salt Soy sauce, fish sauce Dill pickles, sweet pickles, relish Olives Imitation bacon bits

In addition, regular exercise may also help lower your cholesterol levels and heart disease risk.

In addition, regular exercise may also help lower your cholesterol levels and heart disease risk. Heart-Healthy Eating The typical American diet is high in fat, saturated fat, cholesterol, and sodium (salt). This type of diet can increase your blood cholesterol levels and risk for heart disease. Research

More information

Eating less salt mg sodium

Eating less salt mg sodium Eating less salt 2000 mg sodium Eating less salt - 2000 mg intake 12 Food Say Yes Say No Other seasonings such as McCormicks No Salt Added, Mrs. Dash, PC Blue Menu No Salt Seasoning Blends salt substitute

More information

Heart-Healthy Eating Nutrition Therapy

Heart-Healthy Eating Nutrition Therapy Prepared For: Prepared By: Date: Contact: Heart-Healthy Eating Nutrition Therapy Tips Ways to Reduce LDL-Cholesterol Limit saturated fats and trans fats: Foods high in saturated fats include fatty meat,

More information

Low Sodium Diet. How Much Sodium is Too Much?

Low Sodium Diet. How Much Sodium is Too Much? Low Sodium Diet Sodium is another word for salt. Too much sodium in your diet makes your body hold on to too much fluid. This fluid can collect where it shouldn t: in your hands, legs, ankles, belly, and

More information

Diet for Liver Disease

Diet for Liver Disease Patient Education Diet for Liver Disease The basics People with liver disease need to get the right amount of calories and nutrients. This handout gives basic information about the diet for people with

More information

My Meal Plan. General Guidelines. Meal Plan

My Meal Plan. General Guidelines. Meal Plan My Meal Plan www.aurorabaycare.com This guide has been prepared for your use by registered dietitians. If you have questions or concerns, please call the nearest Aurora facility to contact a dietitian.

More information

Tips For a Low Sodium Diet

Tips For a Low Sodium Diet Tips For a Low Sodium Diet Sodium is a mineral found as a natural ingredient in many foods. The most common form of sodium is salt. The low-sodium diet allows you 1/8-teaspoon of salt per day to use in

More information

Kidney Smart SM. Grocery Shopping Tips. Patient Education

Kidney Smart SM. Grocery Shopping Tips. Patient Education Season vegetables with ginger, garlic, Mrs. Dash or salt-free lemon pepper seasoning instead of adding salt. Fruits and Juices High fiber: berries, apples with skin, pears Unsweetened, frozen fruits Apple,

More information

Low Sodium (Salt) Eating

Low Sodium (Salt) Eating Low Sodium (Salt) Eating Why Low Sodium Eating is Important This resource is designed to help you choose foods that are lower in sodium (salt). Low sodium eating has been shown to help prevent high blood

More information

Eating Healthy at Cuicacalli and University Towers

Eating Healthy at Cuicacalli and University Towers Eating Healthy at Cuicacalli and University Towers The following is some information you may find helpful when eating healthy on campus: Students may request an item to be grilled without any type oil/butter/margarine.

More information

Reduced Sodium Diet. Special Considerations: Differences Between 4 Gram and 2 Gram Diets. 4 Gram Reduced Sodium Diet

Reduced Sodium Diet. Special Considerations: Differences Between 4 Gram and 2 Gram Diets. 4 Gram Reduced Sodium Diet Reduced Sodium Diet Purpose: Sodium is essential to the body. It is a mineral that helps the body regulate fluid balance. Under certain conditions, excess sodium can cause the body to retain too much fluid.

More information

2 gram (2000 mg) Sodium Diet

2 gram (2000 mg) Sodium Diet Patient Education Questions? Call (206) 598-4163 Your questions are important. Call your doctor or health care provider if you have questions or concerns. The UWMC clinic staff is also available to help

More information

Recipe "Make-over" How to make your recipes healthier

Recipe Make-over How to make your recipes healthier Recipe "Make-over" How to make your recipes healthier Healthy eating includes healthy cooking. Whether it's a family favourite or a brand new recipe, many recipes can be made healthier. Healthy recipes

More information

Debbie Woelfel RD, CDE Mobile Health Team Phone Number

Debbie Woelfel RD, CDE Mobile Health Team Phone Number Debbie Woelfel RD, CDE Mobile Health Team Phone Number It is very important for everyone to eat a well-balanced diet. This is especially true for people with diabetes and prediabetes. The carbohydrate

More information

General, Healthful Vegetarian Nutrition Therapy

General, Healthful Vegetarian Nutrition Therapy Prepared For: Prepared By: Date: Contact: General, Healthful Vegetarian Nutrition Therapy The general, healthful vegetarian diet is based on the US Dietary Guidelines and is intended as a guide for adults

More information

The DASH. Diet. The information provided is based on the newest findings by the National Institutes of Health.

The DASH. Diet. The information provided is based on the newest findings by the National Institutes of Health. The DASH Diet The information provided is based on the newest findings by the National Institutes of Health. The DASH Diet Research has found that diet affects the development of high blood pressure, or

More information

Diabetic Lifestyle Guidelines and Diet Tips. Diabetic Guidelines and Lifestyle Changes

Diabetic Lifestyle Guidelines and Diet Tips. Diabetic Guidelines and Lifestyle Changes Diabetic Lifestyle Guidelines and Diet Tips Diabetic Guidelines and Lifestyle Changes Lifestyle changes: Exercise: Begin with some activity everyday then incorporate more exercise 3-5 times a week Combine

More information

Pantry Makeover. A well-stocked pantry makes meal preparation easier.

Pantry Makeover. A well-stocked pantry makes meal preparation easier. Pantry Makeover Spring cleaning your pantry shelves with healthy foods makes for better meals and snacks. At the first hint of hunger or when rushed, we head to the pantry to find foods that will fill

More information

SAMPLE. Eating Simply With Renal Disease. You are in control. Protein. Sodium. Calories. Phosphorus. Potassium

SAMPLE. Eating Simply With Renal Disease. You are in control. Protein. Sodium. Calories. Phosphorus. Potassium Name: Dietitian: Telephone Number: Email: Eating Simply With Renal Disease There is a lot of information in this little nutrition guide. The important thing is to feel comfortable with what you can eat!

More information

WHOA. All foods can be eaten in moderation. In fact, you may eat a WHOA food every day. The important message is that a healthy diet contains mostly

WHOA. All foods can be eaten in moderation. In fact, you may eat a WHOA food every day. The important message is that a healthy diet contains mostly COORDINATED APPROACH TO CHILD HEALTH (CATCH) GO SLOW WHOA list Introduction The CATCH GO SLOW WHOA list is a tool to guide children and families toward making healthy food choices. The overall message

More information

IMT Menu/Product Standards- FINAL

IMT Menu/Product Standards- FINAL BREAKFAST Menu Examples Two 100% Juice Options; Orange Juice and another Orange Juice fortified with Calcium (minimum of 300 mg per 8 oz serving) and Vitamin D (minimum of 100 IU Orange Juice with Calcium

More information

USING YOUR PLATE TO CONTROL YOUR CARBS

USING YOUR PLATE TO CONTROL YOUR CARBS Tracking how much you eat can help you have better blood sugar results. Carb foods affect your blood sugar the most. It is important to control how many carb foods you eat at one time. I can follow these

More information

GUIDE TO FOOD CHOICES

GUIDE TO FOOD CHOICES APPENDIX A Page 1 of 5 GUIDE TO FOOD CHOICES The Public Schools Branch encourages choosing the healthiest options from all four food groups from Eating Well with Canada's Food Guide for a balanced and

More information

UW MEDICINE PATIENT EDUCATION. Eating a Low-Salt Diet. Making it work for you. Why do I need a low-salt diet? DRAFT.

UW MEDICINE PATIENT EDUCATION. Eating a Low-Salt Diet. Making it work for you. Why do I need a low-salt diet? DRAFT. UW MEDICINE PATIENT EDUCATION Eating a Low-Salt Diet Making it work for you This handout explains how to follow the low-salt diet your doctor prescribed. Why do I need a low-salt diet? Your doctor has

More information

Nutrition Guidelines

Nutrition Guidelines Nutrition Guidelines Encourage exclusive breastfeeding until 6 months of age and maintenance of breastfeeding after introduction of solid food until at least 2 months of age Set a daily meal schedule (3

More information

30/50% veg oil - trans free 1 tbls 1 fat Almonds 6 1 fat Amaranth 1/2 cup 1 non-starchy vegetable Amaranth 1 1/2 cups 1 carbohydrate Angel food cake

30/50% veg oil - trans free 1 tbls 1 fat Almonds 6 1 fat Amaranth 1/2 cup 1 non-starchy vegetable Amaranth 1 1/2 cups 1 carbohydrate Angel food cake 30/50% veg oil - trans free 1 tbls 1 fat Almonds 6 1 fat Amaranth 1/2 cup 1 non-starchy vegetable Amaranth 1 1/2 cups 1 carbohydrate Angel food cake - unfrosted 1/12 cake (2oz) 2 carbohydrates Animal crackers

More information

Lesson 3 Healthy Eating Guidelines

Lesson 3 Healthy Eating Guidelines Lesson 3 Healthy Eating Guidelines Guidelines are helpful in order to assist people to make sensible dietary choices in order to prevent obesity, malnutrition, diet related diseases and poor energy Nutritional

More information

Low-Sodium Diet Guidelines

Low-Sodium Diet Guidelines Low-Sodium Diet Guidelines This article provides basic information to help you start or continue following your lowsodium diet. Planning what you eat and balancing your meals are important ways to manage

More information

MAKING HEALTHIER CHOICES WHEN SHOPPING

MAKING HEALTHIER CHOICES WHEN SHOPPING Section 4.35 MAKING HEALTHIER CHOICES WHEN SHOPPING If you usually buy: Buy these instead: Milk and Milk Products Whole milk (regular, evaporated, or sweetened condensed) Fat-free (skim) or low-fat (1%)

More information

56g. 184mg Pork Ribs 8 oz (227g) 28% 66% 17g. 133mg one breast half & one wing 14% 20% 130mg Salmon 7 oz (198g) 10% 5mg mayonnaise) 4.

56g. 184mg Pork Ribs 8 oz (227g) 28% 66% 17g. 133mg one breast half & one wing 14% 20% 130mg Salmon 7 oz (198g) 10% 5mg mayonnaise) 4. Choosing lower fat meat and dairy products can help you stay within your daily limits for total fats, saturated fats, trans fats and cholesterol. Here are some examples: On the Grill Instead of: BBQ Baby

More information

Nutrition Guidelines

Nutrition Guidelines Patient Handouts 26 Nutrition Guidelines a Set a daily meal schedule (3 balanced meals and 2 healthy snacks). j Eat breakfast EVERYDAY. j Serve fruits and/or vegetables at every meal. (Aim to eat 5 servings

More information

MUST BE A REGISTERED WELLNESS WARRIOR

MUST BE A REGISTERED WELLNESS WARRIOR Wellness Warriors: Holiday Nutrition Tips Date: Tuesday, December 8, 2009 from 12:30 PM to 1:30 PM Location/Room: Academic/Administrative Building, Rm #3700 Cost: Free for Wellness Warriors Members Contact:

More information

Low Sodium Diet: Heart Failure Control

Low Sodium Diet: Heart Failure Control Low Sodium Diet: Heart Failure Control Recommended Limit: Patients with heart failure should limit sodium intake to less than 2,000 milligrams per day (less than one teaspoon per day). Limiting sodium

More information

Nutrition to help your child heal after a burn

Nutrition to help your child heal after a burn Nutrition to help your child heal after a burn Why is nutrition important for healing burns? Good nutrition is important after a burn and your child will need to get enough protein, calories, fluids, vitamins

More information

Smart. Substitutions. Lower Calorie. Lower Sodium. Nutrient Boost. Make small substitutions today for a healthier you tomorrow. start next 08:00 09:00

Smart. Substitutions. Lower Calorie. Lower Sodium. Nutrient Boost. Make small substitutions today for a healthier you tomorrow. start next 08:00 09:00 Smart 08:00 Lower Calorie Substitutions 09:00 Lower Sodium 10:00 Make small substitutions today for a healthier you tomorrow 11:00 Nutrient Boost Make Low Calorie 02 You can make simple ingredient substitutions

More information

Sample Menu: 1200 Calorie Meal Plan

Sample Menu: 1200 Calorie Meal Plan Sample Menu: The following is one week s sample menu plan which will help you get started on your nutrition program. You can make substitutions by using your healthy meal planning packet. 5 exchanges STARCH/BREAD

More information

Sample Menu: 1600 Calorie Meal Plan

Sample Menu: 1600 Calorie Meal Plan Sample Menu: The following is one week s sample menu plan which will help you get started on your nutrition program. You can make substitutions by using your healthy meal planning packet. 7 Exchanges STARCH/BREAD

More information

Modifying a Recipe. Tips for making meals that are tasty, as well as healthy.

Modifying a Recipe. Tips for making meals that are tasty, as well as healthy. Modifying a Recipe Tips for making meals that are tasty, as well as healthy. Modifying Recipes: Lower the calories without affecting the taste! Start by changing only one ingredient at a time. Decrease

More information

What to eat when you have a partial bowel obstruction

What to eat when you have a partial bowel obstruction What to eat when you have a partial bowel obstruction This information will help you choose what to eat when you have a partial bowel obstruction. It has general nutrition guidelines only. Talk to your

More information

SKIM AND VERY LOWFAT MILK

SKIM AND VERY LOWFAT MILK SKIM AND VERY LOWFAT MILK foodseleodselectioncardsfoodselectioncardsfoodseleodselectioncardsfoodselectio ctioncards foodselectioncardsfoodselectiioncardsfood selectioncardsfoodselectiioncardsfood selectioncards

More information

CARBOHYDRATE COUNTING GUIDE

CARBOHYDRATE COUNTING GUIDE NUTRITION SERVICES CARBOHYDRATE COUNTING GUIDE CARBOHYDRATE FOOD CHOICES Carbohydrates are the main nutrients in food that raise blood sugar. A healthy diet should have about half of its calories from

More information

Home Food Inventory. Lower fat products will be labeled as reduced-fat, low-fat, light, nonfat, or skim on product and can be interchangeable.

Home Food Inventory. Lower fat products will be labeled as reduced-fat, low-fat, light, nonfat, or skim on product and can be interchangeable. ID: Home Food Inventory Date: / / Look in areas in your home where your household stores food, including the refrigerator, freezer, pantries, cupboards, and other storage areas (list follows in that order).

More information

Weigh to Wellness. Weight Loss Meal Plan BREAKFAST MENUS. Menu 3. Menu 1. Menu 2. Menu 4

Weigh to Wellness. Weight Loss Meal Plan BREAKFAST MENUS. Menu 3. Menu 1. Menu 2. Menu 4 BREAKFAST MENUS Each breakfast menu below contains 200-300 calories. Choose one breakfast menu for each day. Make your food choices from the Breakfast Choices list on the next two pages. Menu 1 Cold or

More information

Senior Living From Your Urban Farm to Your Urban Table

Senior Living From Your Urban Farm to Your Urban Table WORKSHOP 2: Bad Fats & Good Fats: Learn to cook with GOOD fats that will pack in the flavor & sustain good health! What is considered BAD FATS? What are GOOD FATS? What are heart healthy oils? Cook with

More information

Facing the Fats. The Good The Bad The Ugly Mono & Polyunsaturated Fats Properties Liquid at room temp Solid at room temp Solid at room temp Source

Facing the Fats. The Good The Bad The Ugly Mono & Polyunsaturated Fats Properties Liquid at room temp Solid at room temp Solid at room temp Source Facing the s s are essential nutrients your body needs. There are 4 major types of dietary fats: saturated, trans, monounsaturated, and polyunsaturated. They have properties. Different fats have different

More information

Allowed Question Not Allowed. The following foods may contain gluten. Items made with buckwheat flour

Allowed Question Not Allowed. The following foods may contain gluten. Items made with buckwheat flour Gluten-free diet Grain products to allow, question and exclude Reviewed by: Peggy Marcon, MD, FRCPC, Inez Martincevic, MSc, RD, Catharine Walsh, MD, MEd, PhD, FAAP, FRCPC Last reviewed: February 6, 2017

More information

Welcome! - Phone Extension MENU (6368) - Please allow 45 minutes from the time you place your order until delivery to your room. Thank you!

Welcome! - Phone Extension MENU (6368) - Please allow 45 minutes from the time you place your order until delivery to your room. Thank you! Welcome! Welcome to Marymount Hospital. We want to make your stay with us as convenient and enjoyable as possible, and we are very pleased to offer Fresh Request, a distinctive room service dining experience.

More information

Heart Healthy, Sodium Restricted Guidelines

Heart Healthy, Sodium Restricted Guidelines Patient & Family Guide 2015 Heart Healthy, Sodium Restricted Guidelines 1500 to 2000 mg sodium per day www.nshealth.ca Heart Healthy, Sodium Restricted Guidelines: 1500 to 2000 mg sodium per day Heart

More information

Chylothorax: Fat free diet

Chylothorax: Fat free diet Chylothorax: Fat free diet What is a chylothorax? A chylothorax (KY-low-THOR-ax) is a buildup of fluid in the space around the lungs in the chest cavity. The fluid is called chyle (kyle). Chyle is a milky-looking

More information

Planning healthy meals

Planning healthy meals Planning healthy meals Making healthy food choices Lots of nonstarchy vegetables Whole-grain foods Fish 2 to 3 times a week Lean cuts of beef and pork Remove skin from chicken and turkey Non-fat or low-fat

More information

Meal Service Times. How Do I Place an Order?

Meal Service Times. How Do I Place an Order? Meal Service Times Breakfast 7 to 8 a.m. Lunch 11 a.m. to Noon Dinner 4 to 5 p.m. How Do I Place an Order? There are 2 ways to place an order: 1. A meal service host will personally contact you each day

More information

Student Nutrition PROGRAM Nutrition Standards

Student Nutrition PROGRAM Nutrition Standards County of Lambton Student Nutrition PROGRAM Nutrition Standards TABLE OF CONTENTS Purpose of the Nutrition Standards... 3 What is a Healthy Snack or Healthy Meal According to the Nutrition Standards?...

More information

Sodium and Healthy Hearts

Sodium and Healthy Hearts Sodium and Healthy Hearts Sodium is a mineral required by the body for normal functions, such as moving fluids between cells, signaling nerves and regulating blood pressure. Sodium vs. Salt Sodium is a

More information

Maximizing Kitchen Appliances - Slow Cookers

Maximizing Kitchen Appliances - Slow Cookers Pizza Fondue (Makes 18 1/4-cup servings) Sweet & Sour Sausage Balls (Makes 32 2-oz. servings) 1 lb. lean ground beef 2 cans (16-oz.) pizza sauce 8 oz. grated low-fat cheddar cheese 8 oz. grated part-skim

More information

Diabetes Education. Carbohydrate Tables. 3 Grams Dietary F iber * Heart Healthy Fats 400mg Sodium. Sugar-Free vs. Carbohydrate-Free:

Diabetes Education. Carbohydrate Tables. 3 Grams Dietary F iber * Heart Healthy Fats 400mg Sodium. Sugar-Free vs. Carbohydrate-Free: Diabetes Education Sugar-Free vs. Carbohydrate-Free: Sugar-free DOES NOT mean carbohydratefree. Compare the total carbohydrate content of a sugar-free food with that of the standard product. If there is

More information

A TO Z HEALTH GUIDE National Kidney Foundation Sodium and Your CKD Diet: How to Spice Up Your Cooking

A TO Z HEALTH GUIDE National Kidney Foundation Sodium and Your CKD Diet: How to Spice Up Your Cooking A TO Z HEALTH GUIDE National Kidney Foundation Sodium and Your CKD Diet: How to Spice Up Your Cooking What is sodium? Sodium is a mineral found naturally in foods and is the major part of table salt. What

More information

This packet provides information for your individual nutrition report as well as a food questionnaire.

This packet provides information for your individual nutrition report as well as a food questionnaire. FOOD QUESTIONNAIRE This packet provides information for your individual nutrition report as well as a food questionnaire. First: Middle: Last: Company: Gender: Male Female Identification Number: Date of

More information

Oatmeal Cereal ½ cup wholegrain, low-sugar oatmeal (GO) 1 teaspoon brown sugar (WHOA) 2 tablespoons raisins (GO) 1 cup 1% milk (GO)

Oatmeal Cereal ½ cup wholegrain, low-sugar oatmeal (GO) 1 teaspoon brown sugar (WHOA) 2 tablespoons raisins (GO) 1 cup 1% milk (GO) Aurora Public Schools Nutrition Services GO SLOW WHOA Criteria and Food Chart Adapted from the Texas CATCH (Coordinated Approach To Child Health) and the We Can! Program 1, 2 The GO SLOW WHOA List is a

More information

Baked beans 1 cup Lentils ½ cup Serving Size. Bagel (most bagel shops) 1 large 60 to 75 4 to 5. Breadstick (soft) 6- to 7-inch 30 2

Baked beans 1 cup Lentils ½ cup Serving Size. Bagel (most bagel shops) 1 large 60 to 75 4 to 5. Breadstick (soft) 6- to 7-inch 30 2 Beans and Lentils Baked beans 1 cup 60 4 Lentils ½ cup 20 1 Other cooked beans: black, kidney, garbanzo, navy ½ cup 21 1 ½ Breads Bagel (most bagel shops) 1 large 60 to 75 4 to 5 Bread: pumpernickel, rye,

More information

Low Saturated Fat Low Cholesterol Diet Page 1

Low Saturated Fat Low Cholesterol Diet Page 1 Low Saturated Fat Low Cholesterol Diet Page 1 Jeffrey P. Fenyves, M.D. Stephen W. Fry, M.D. The state-of-the-art procedure center supporting several regional clinics. The Center for Digestive Wellness

More information

for addressograph plate

for addressograph plate Shopping Guide Produce Aisle Frozen Food Aisle Fresh Fruit * vegetables, plain * chicken * apples * peaches * entrees, low-fat or lean * bananas * pears * fruits * berries * strawberries * fish * cantaloupe

More information

1600 Calorie Meal Plans

1600 Calorie Meal Plans 1600 Calorie Meal Plans - All meals are modeled after the plate method to include about 1 cup of carbohydrates or starches, 3 to 4 ounces of protein, and an unlimited amount of non starchy vegetables.

More information

UPMC Montefiore In-Room Dining

UPMC Montefiore In-Room Dining UPMC Montefiore In-Room Dining How To Place Your Order There are 3 steps to place your order: 1. Dial 864-1800 between the hours of 6:30 a.m. and 8 p.m. 2. Identify yourself to the In-room Dining liaison

More information

SPACE STATION ASSEMBLY COMPLETE DAILY MENU PROPOSED FOOD LIST AS OF MARCH 1998

SPACE STATION ASSEMBLY COMPLETE DAILY MENU PROPOSED FOOD LIST AS OF MARCH 1998 REFRIGERATED Dairy s FROZEN Entrees Beef: Lamb: Cheese slices, American Cream cheese Sour cream Apple Grapefruit Kiwi Orange Plum Beef, brisket, barbecued Beef, enchilada w/ Spanish rice Beef, fajita Beef,

More information

Recipe Modification, Meal Planning & Grocery Shopping. Carrie Rodstrom, MS, RDN, LD

Recipe Modification, Meal Planning & Grocery Shopping. Carrie Rodstrom, MS, RDN, LD Recipe Modification, Meal Planning & Grocery Shopping Carrie Rodstrom, MS, RDN, LD Why Modify A Recipe? Trying to eat fewer calories for weight loss Diagnosed with a disease and changing eating habits

More information

Lose weight the healthy way. WEIGHTMANAGEMENT. Carb Reducer Plan

Lose weight the healthy way. WEIGHTMANAGEMENT. Carb Reducer Plan Lose weight the healthy way. WEIGHTMANAGEMENT Carb Reducer Plan 1 carb reducer plan HOW THE CARB REDUCER PLAN WORKS. The Carb Reducer Plan is designed to provide approximately: 45% complex carbs 20% protein

More information

Maintaining a Healthy Weight On the Go

Maintaining a Healthy Weight On the Go Aim for a Healthy Weight Maintaining a Healthy Weight On the Go A Pocket Guide Dining Out/Take-Out: How To Choose General Tips for Healthy Dining Out and Take-Out Whether you re trying to maintain weight

More information

Sample Menu: 2200 Calorie Meal Plan

Sample Menu: 2200 Calorie Meal Plan Sample Menu: The following is one week s sample menu plan which will help you get started on your nutrition program. You can make substitutions by using your healthy meal planning packet. The menus contain

More information

Appetizers and Snacks

Appetizers and Snacks Appetizers and Snacks Spicy Deviled Egg Aesthetically irresistible, this egg appetizer dish is made so meticulously to perfection. Spicy Deviled Egg Ingredients 1 hard-boiled egg 1 teaspoon pimentos ¼

More information

Meal Service Times. How To Place Your Order

Meal Service Times. How To Place Your Order Meal Service Times Breakfast 7 to 9 a.m. Lunch Noon to 1:30 p.m. Dinner 5 to 6:30 p.m. How To Place Your Order There are 3 ways to place your order: 1. A meal service host will personally contact you each

More information

Get Your Awesome On! Meal Plan and Recipes Week 6 1

Get Your Awesome On! Meal Plan and Recipes Week 6 1 Get Your Awesome On! Meal Plan and Recipes Week 6 1 Day 1 Breakfast: Layer a 6 ounce cup of low-fat plain yogurt with ½ cup of sliced mixed berries (frozen or fresh), 2 tablespoon of chopped walnuts, and

More information

My Menu Planner Healthy eating just got easier.

My Menu Planner Healthy eating just got easier. My Menu Planner Healthy eating just got easier. Type 2 Diabetes Menu Plan- Female This menu is designed to help you prevent and manage type 2 diabetes. How to use this meal plan This meal plan is for general

More information

IMPACT FOOD FREQUENCY QUESTIONNAIRE FOOD DESCRIPTION LIST

IMPACT FOOD FREQUENCY QUESTIONNAIRE FOOD DESCRIPTION LIST IMPACT FOOD FREQUENCY QUESTIONNAIRE FOOD DESCRIPTION LIST 1. ORANGES, TANGERINES, OR GRAPEFRUIT - include raw, whole, sections; include canned or frozen, sweetened or unsweetened, juice pack, light syrup

More information

APPENDIX 4: A-Z FOOD AND BEVERAGE LIST

APPENDIX 4: A-Z FOOD AND BEVERAGE LIST APPENDIX 4: A-Z FOOD AND BEVERAGE LIST Almond butter Meat and Alternatives Nuts, Protein Butters, and Seeds 23 Bacon Meat and Alternatives Fresh and Frozen Meat 22 Bagels Grain Products Bread 17 Bannock

More information

Regular Menu Revised October 2018

Regular Menu Revised October 2018 Regular Menu Revised October 2018 WELCOME TO ROOM SERVICE! We re excited to offer you a variety of meal options through Children s Hospital s Room Service. To place an order, dial extension 4-FOOD (4-3663)

More information

Eating Smart for a Healthy Heart

Eating Smart for a Healthy Heart Eating Smart for a Healthy Heart In This Chapter Lipids in Your Blood... E1 Changing Eating Patterns... E3 General Guidelines for Heart Healthy Eating... E9 Heart Healthy Choices... E9 Label Reading...

More information

Sample Menu: 1400 Calorie Meal Plan

Sample Menu: 1400 Calorie Meal Plan Sample Menu: The following is one week s sample menu plan which will help you get started on your nutrition program. You can make substitutions by using your healthy meal planning packet. 6 exchanges STARCH/BREAD

More information

ROOM SERVICE GOLISANO CHILDREN S HOSPITAL. Dial 7-FOOD (7-3663) Food & Nutrition Services for General Diets, Heart Healthy Diets and Diabetic Diets

ROOM SERVICE GOLISANO CHILDREN S HOSPITAL. Dial 7-FOOD (7-3663) Food & Nutrition Services for General Diets, Heart Healthy Diets and Diabetic Diets GOLISANO CHILDREN S HOSPITAL ROOM SERVICE MENU Food & Nutrition Services for General Diets, Heart Healthy Diets and Diabetic Diets Golisano Children s Hospital is pleased to offer an expansive ROOM SERVICE

More information

Baked Potato Soup. Nutrition Facts. Cherokee Nation Health Services. Tips: Servings per Recipe: 12 Serving Size: 1 cup

Baked Potato Soup. Nutrition Facts. Cherokee Nation Health Services. Tips: Servings per Recipe: 12 Serving Size: 1 cup Baked Potato Soup Tips: Try leaving on the potato skins for added flavor and some extra fiber. Recipe courtesy of Cooking Light magazine. Servings per Recipe: 12 Calories per Serving: 219 Total Fat: 7g

More information

FIBER-RESTRICTED SAMPLE MENUS

FIBER-RESTRICTED SAMPLE MENUS FIBER-RESTRICTED SAMPLE MENUS Fiber-Restricted Sample Menus Some types of cancer and cancer treatments may cause stomach discomfort and diarrhea. Your doctor may recommend that you follow a fiber-restricted

More information

Child and Adult Care Food Program (CACFP) Meal Pattern for Preschoolers

Child and Adult Care Food Program (CACFP) Meal Pattern for Preschoolers Child and Adult Care Food Program (CACFP) Meal Pattern for Preschoolers Breakfast (Must serve all 3 components for a reimbursable meal) Food Components and Food Items Ages 1-2 1 Ages 3-5 1 Fluid Milk 2

More information

I Exchange Lists. STARCH LIST One starch exchange equals 15 grams carbohydrate, 3 grams protein, 0 1 grams fat, and 80 calories.

I Exchange Lists. STARCH LIST One starch exchange equals 15 grams carbohydrate, 3 grams protein, 0 1 grams fat, and 80 calories. bappi.qxd 11/6/02 5:27 PM Page A-142 Appendix I Exchange Lists Foods are listed with their serving sizes, which are usually measured after cooking. When you begin, you should measure the size of each serving.

More information

Rehydrate and refuel throughout exercise

Rehydrate and refuel throughout exercise MC NUTRITION FUELING GAELIC GAMES Mark Mc Manus : 086 1632380 Three Key Principles of Sports Nutrition: Stay well hydrated Provide fuel for your muscles Provide optimal recovery after training or match

More information

Week 5 Table of Contents Getting Started Tips Food Swap List Week 1 Week 6 Week 2 Week 7 Week 3 Week 8 Week 4 Dining Out Guide

Week 5 Table of Contents Getting Started Tips Food Swap List Week 1 Week 6 Week 2 Week 7 Week 3 Week 8 Week 4 Dining Out Guide Table of Contents Getting Started...3 Tips...4 Food Swap List...5 Week 1...7 Day 1...9 Day 2... 11 Day 3...13 Day 4...15 Day 5...17 Day 6...19 Day 7...21 Week 2...23 Day 1...25 Day 2...27 Day 3...29 Day

More information

Main Entrée Nutrition Information

Main Entrée Nutrition Information Main Entrée Nutrition Information MAIN ENTRÉE Sat Carb FISH: Lemon Pepper Baked Cod 6 oz 154 2.5.4 73.7 3 575 Cajun Baked Cod 6 oz 17 4.6 74.9 31 115 Baked Salmon 6 oz 22 7.9 1.9 16.5 33 291 Chipotle Lime

More information

Healthy Catering in the Workplace

Healthy Catering in the Workplace Healthy Catering in the Workplace Are you in charge of buying food for your organization? Buying food for groups can be a tough job when you are shopping on a budget and need to buy things people will

More information

Meal Service Times. How To Place Your Order

Meal Service Times. How To Place Your Order Meal Service Times Breakfast 7:15 to 8:15 a.m. Lunch 11:30 a.m. to 12:30 p.m. Dinner 4:15 to 5:30 p.m. How To Place Your Order There are 2 ways to place your order: 1. A meal service host will personally

More information

State Food Purchasing Program Standards. Vegetables:

State Food Purchasing Program Standards. Vegetables: State Food Purchasing Program Standards Broccoli Vegetables: Fresh, Frozen, Canned, or Dried/Dehydrated Vegetables Raw or Cooked Vegetables Whole, Cut-up, or Mashed Vegetables 100% Vegetable Juice, Any

More information

LOVE YOUR HEART COOKING

LOVE YOUR HEART COOKING Nutrition Recommendations for Your Heart LOVE YOUR HEART COOKING In order to help control weight, cholesterol and blood pressure, the general recommendations from the American Heart Association include

More information

DAY 1 DAY 2 DAY 3 DAY 4. Cereal with Fruit: 1 cup toasted oat cereal 1 medium banana ¼ cup lowfat milk 1 hard-cooked egg Beverage: Water, coffee, tea

DAY 1 DAY 2 DAY 3 DAY 4. Cereal with Fruit: 1 cup toasted oat cereal 1 medium banana ¼ cup lowfat milk 1 hard-cooked egg Beverage: Water, coffee, tea DAY 1 DAY 2 DAY 3 DAY 4 Peanut Butter Raisin Oatmeal: 1 cup cooked oatmeal ¼ cup raisins Cereal with Fruit: 1 cup toasted oat cereal ¼ cup lowfat milk 1 hard-cooked egg Scrambled Eggs: 2 eggs 2 Tbsp lowfat

More information

Table of Contents Week 5 Getting Started Tips Food Swap List Week 1 Week 6 Week 2 Week 7 ifit - NUTRITION GUIDE 8- Week 3 Week 8 WEEK GUIDE T Week 4

Table of Contents Week 5 Getting Started Tips Food Swap List Week 1 Week 6 Week 2 Week 7 ifit - NUTRITION GUIDE 8- Week 3 Week 8 WEEK GUIDE T Week 4 Table of Contents Getting Started... 3 Tips... 4 Food Swap List... 5 Week 1... 7 Day 1...9 Day 2...11 Day 3...13 Day 4...15 Day 5...17 Day 6...19 Day 7...21 Week 2...23 Day 1... 25 Day 2...27 Day 3...

More information

High Phosphorus Foods >120 mg: Foods Amounts Phos Medium Phosphorus Foods: Mg Foods Amounts Phos

High Phosphorus Foods >120 mg: Foods Amounts Phos Medium Phosphorus Foods: Mg Foods Amounts Phos Phosphorus What is Phosphorus? Phosphorus is a mineral that is found in the skeletal bones of the body. It plays important roles in maintaining bone structure, providing energy for the body, and creating

More information

2000 Calorie Menus Breakfast

2000 Calorie Menus Breakfast 2000 Calorie Menus Breakfast Choose one of these menus for breakfast: 1. ½ c. unsweetened 60 15 g. 0 1 fruit pineapple 1 English muffin 120 30 g. 1 g 2 starches ¾ c. unsweetened dry 80 15 g. 1 g. 1 starch

More information

Apples (red or green) Peaches, Nectarines Oranges Grapefruits Plums. Pears Grapes Bananas Watermelons Kiwis

Apples (red or green) Peaches, Nectarines Oranges Grapefruits Plums. Pears Grapes Bananas Watermelons Kiwis Nutrition Eating good food is a very important part of every single day. Nutrition is what keeps your body going whether you are playing baseball or swimming, while you are walking to practice and even

More information

MENU PLANNING FORM FOR TALLADEGA CLAY RANDOLPH & COOSA CHILD CARE/HEAD START FOOD PROGRAM MEAL PATTERN MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

MENU PLANNING FORM FOR TALLADEGA CLAY RANDOLPH & COOSA CHILD CARE/HEAD START FOOD PROGRAM MEAL PATTERN MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY MONTH OF APRIL 2017 WEEK NO 21 3 4 5 6 7 TROPICAL FRUIT APPLE SAUCE TROPICAL FRUIT ORANGE JUICE /CEREAL WHEAT TOAST CINNAMON RAISIN HOT GRITS CHEESE WHEAT BAGEL OR BISCUITS TOAST SPAGHETTI CHICKEN SALAD

More information

What to eat when your child takes Prednisone

What to eat when your child takes Prednisone What to eat when your child takes Prednisone Your child has been put on a medication called Prednisone. It is used to treat many conditions. Prednisone may cause your child to: have weak and brittle bones

More information

Eating Vegetarian with Chronic Kidney Disease

Eating Vegetarian with Chronic Kidney Disease Eating Vegetarian with Chronic Kidney Disease Can I meet my nutritional needs following a vegetarian diet? Yes. A vegetarian diet will allow you to meet your nutritional needs at any stage of chronic kidney

More information

Ready, Set, Start Counting!

Ready, Set, Start Counting! Ready, Set, Start Counting! Carbohydrate Counting a Tool to Help Manage Your Blood Glucose When you have diabetes, keeping your blood glucose in a healthy range can help you feel your best today and in

More information

Room Service. Healthy Diet Healthy You. The Nutrition Services Department is pleased to offer Room Service for all patients. What is a Healthy Diet?

Room Service. Healthy Diet Healthy You. The Nutrition Services Department is pleased to offer Room Service for all patients. What is a Healthy Diet? Room Service The Nutrition Services Department is pleased to offer Room Service for all patients. The Hospital menu is enclosed. If a food item is not on the menu, please ask and we will do our best to

More information

Copyright 2006 American Dietetic Association. This handout may be duplicated for patient education.

Copyright 2006 American Dietetic Association. This handout may be duplicated for patient education. Food Choice Lists for Kids and Teens Note to the Health Care Provider: This is a takehome client education handout. See Sections 2, 3, and 4 in the handbook. Food Choice Lists for Kids and Teens Carbohydrate

More information