Nutrition Session #3 Session 3.pdf · Nutrition Session #3 Registered Dietitians; Amy Dow, RD Bobbi...
Transcript of Nutrition Session #3 Session 3.pdf · Nutrition Session #3 Registered Dietitians; Amy Dow, RD Bobbi...
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Nutrition Session #3 Registered Dietitians;
Amy Dow, RD
Bobbi Lee Wells, RD
Shelley Adams, RD
Information on these slides is used with permission from St.
Mary’s Cardiac Rehab
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Nutrition at Cardiac Rehab
Session 1 Dietary fats, fibre, whole foods
Session 2 Sugar, Salt, Caffeine, Alcohol
Session 3 Cooking tips, dining out, Mediterranean diet
Please bring grocery shopper/cook
to classes!
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Live it up… …Mediterranean style!
• Types of foods
• Amounts of foods
• Distribution over the day
• Frequency of foods
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Live it up… …Mediterranean style!
• Types of foods
• Amounts of foods
• Distribution over the day
• Frequency of foods
![Page 5: Nutrition Session #3 Session 3.pdf · Nutrition Session #3 Registered Dietitians; Amy Dow, RD Bobbi Lee Wells, RD Shelley Adams, RD Information on these slides is used with permission](https://reader034.fdocuments.net/reader034/viewer/2022050409/5f85eb7f9f6396032d299aa0/html5/thumbnails/5.jpg)
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Dining Out
Restaurants will always give you more…
Portions
Salt
Fat
Saturated fat
So have a plan …
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Choose Limit
Baked
Broiled
Grilled
Poached
Roasted
Steamed
Sautéed or stir-fried
A la king
Alfredo
Au Gratin
Basted
Breaded
Crispy
Fried
Hollandaise
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Restaurant Tips Ask questions and special order
Plan to use a container for leftovers
Be prepared to take home 1/3-1/2
Have a strategy for buffet restaurants
may want to avoid for now
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Restaurant Tips
Forget the mayo order mustard
Skip the cheese 1 slice = 8 grams of fat
Go green have a salad and not fries
Dip & Stab dip your fork into the salad dressing and then into the salad
Ham it up order a side of ham & not sausage
Cut the cream coffee with milk
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Fast Food Wisdom Option 1
Quarter Pounder with cheese Large Fries Large pop 1,116 calories 51 grams fat 1,450 mg sodium
Option 2
Small Burger Salad with low fat dressing Water or Large diet pop 481 calories 18 grams fat 665 mg sodium
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Fast Food Wisdom
Get a copy of their nutrient analysis before you eat.
Make choices before you enter the door.
Never Supersize Anything!!
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Heart-Healthy Cooking
• Try new heart healthy recipes listed in resources provided
• Experiment using unsaturated healthy fats, variety of fresh/dried herbs;
• Use recipe substitution list to replace unhealthy ingredients with heart healthy ones
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Instead of fat and salt… 1. Freshly ground black pepper
2. Freshly minced garlic, onion, leeks
3. Fresh-squeezed lemon and lime juice
4. Savory spices/herbs/seeds such as garlic powder, curry powder, cumin, dill seeds, basil, ginger and coriander
5. Fruit juices/flavoured vinegars/low-sodium broths
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How do I get less?
Choose fresh!
Choose whole!
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Less is More!
Choose lean!
Choose plant!
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Choose colour!
gettyimages.com
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Paradigm Shift
movenourishbelieve.com