Heart Healthy Holidays By Colleen Shank Sodexo Dietetic

Heart Healthy Holidays By: Colleen Shank Sodexo Dietetic Intern

What will be covered today… 1. Heart Healthy Diet * Lower * Cholesterol * Fat * Sodium * Higher * Fiber 2. Holiday favorites and alternatives

Heart Healthy Diet Why is a heart healthy diet important for you? • • Congestive heart failure Hypertension Fluid build up (edema) High cholesterol

Fat (Saturated and Trans fats) Foods that have a lot of trans and saturated fats are… • Fatty meat • Skin on meat • Whole milk • Cream • Butter • Shortening

Fat (Saturated and Trans fats) Tips to reduce saturated and trans fats in your daily diet • Choose lean cuts of meat • Take the skin off of the meat • Try low-fat milk • Other Low-fat dairy

Cholesterol What is cholesterol and why should I limit it in my diet? Some terms you may have heard before… • Total cholesterol • HDL (Healthy cholesterol) • LDL (Lousy cholesterol)

Cholesterol What foods have a lot of cholesterol? • Eggs (1 egg yolk =212 mg) • Fatty meat • Certain dairy products • Examples… • Certain seafood items • Examples…

Cholesterol General Rule: limit cholesterol to less than 200 mg per day *Tip for the holidays* Instead of reaching for the regular butter try whipped butter to add to your foods

Sodium Why should I limit sodium in my diet? Health effects: • Hypertension • Fluid build up • Congestive heart failure

Sodium Many foods contain sodium • Canned foods • Frozen foods • Snack foods • Packaged foods • Meats • Cheeses • Sauces and condiments

Sodium How much is too much? • 140 mg or less per serving • Less than 2, 000 mg per day ¼ teaspoon of salt has 600 mg of sodium!

Sodium Tips to reduce sodium in your daily diet • Remove the salt shaker from the table! • Do you remember how much sodium is in ¼ tsp. ? • Try some of these to flavor your food instead • Mrs. Dash seasonings • Onions • Garlic

Sodium Read labels to see if salt is an ingredient • Look for these words on packaging • “Low sodium” • “Reduced sodium” • “No salt added” or “Unsalted” *Heart healthy* • 140 mg or less per serving

Fiber What is it and why is it important? • Benefits • Helps relieve constipation • Are there any Heart healthy benefits? • Cholesterol • Can it help diabetics?

Fiber What foods can help me get more fiber in my diet? • Fruits • Vegetables • Whole grains

Healthy Holidays! Beverages Regular item Heart healthy item Eggnog Serving size: 1 cup Calories: 342 Fat: 19 g Cholesterol: 149 mg Sodium: 138 mg Low-fat eggnog Serving size: 1 cup Calories: 280 Fat: 6 g Cholesterol: 90 mg Sodium: 270 mg If you’re going to have eggnog just make sure to look at the label! Try cutting back on the amount you have now that you know the nutritional info.

Healthy Holidays! Appetizers/Snacks Sodium filled appetizer Heart healthy alternative Shrimp with cocktail sauce Serving size: 4 Calories: 78 Fat: 1 g Cholesterol: 114 mg Sodium: 727 mg Try fresh vegetables with a low-fat dip! Broccoli, peppers, carrots, tomatoes, cauliflower, etc. *Watch the sodium level in salad dressings*

Healthy Holidays! Main dishes and sides Turkey breast roasted with skin 4 oz 8 g fat 83 mg cholesterol Turkey breast roasted without skin 4 oz 4 g fat 77 mg cholesterol Ham boneless extra lean roasted 3 oz 123 calories 5 g fat 45 mg cholesterol 1023 mg sodium

Healthy Holidays! Regular Item Heart Healthy Alternative Campbell's Green Bean Casserole Fresh Green Beans Serving size: 1 cup Calories: 44 Fat: trace amount Cholesterol: 0 mg Sodium: 1 mg www. campbellskitchen. com *Heart healthy tip* Try seasoning your fresh green beans with low-sodium seasonings such as Mrs. Dash. Also try adding garlic, onions, pepper, etc.

Healthy Holidays! Gravy can be very high in sodium • Try choosing a low-sodium gravy if you’re buying canned gravy • If you’re making gravy try adding things like garlic, onion, pepper, and other low-sodium spices rather than adding salt

Healthy Holidays! Regular Item Heart Healthy Item 2 crust Apple Pie Serving size: 1 slice Calories: 356 Fat: 17 g Cholesterol: 0 Sodium: 399 mg Apple-pie parfait Chocolate Cheesecake Serving size: 1 slice Calories: 489 Fat: 32 g Cholesterol: 118 mg Sodium: 384 mg Chocolate decadence *See recipe handout*

Healthy Holidays! Although many of you may be visiting your families for the holidays you can always try to find out ahead of time what will be served. Let your family members know some of the new things you’ve learned about heart health. Share a heart healthy holiday season with your families!

Sources Brown, Gretchen. "Apple Pie Parfaits. " My Recipes. Oxmoor House Healthy Eating Collection, n. d. Web. 28 Nov 2013. <http: //www. myrecipes. com/recipe/applepie-parfaits-10000001935313/>. "Classic Green Bean Casserole. " Campbell's Kitchen. Campbell's. Web. 29 Nov 2013. <http: //www. campbellskitchen. com/recipes /classic-green-bean-casserole-24099>. "Chocolate Decadence. " Eating. Well. com. Eating. Well, n. d. Web. 29 Nov 2013. <http: //www. eatingwell. com/recipes/chocol ate_decadence. html>. Nolan, Karen , and Jo-Ann Heslin. The Complete Food Counter. 4 th Edition. New York: Pocket Books, 2012. Print.