Week 4 of Nutrition Class!!!

A Nutritionist Truth-Bombed Us, Hard https://www.youtube.com/watch?v=XjIGYH4QJD0

How to eat to be Heart Healthy Limit Saturated and Trans fats Eat foods that are low in cholesterol Limit Red meats, sweets, and foods high fats Try to eat foods rich in potassium, magnesium and calcium

The DASH Diet DASH stands for Dietary Approaches to Stop Hypertension The DASH diet emphasizes vegetables, fruits and low-fat dairy foods — and moderate amounts of whole grains, fish, poultry and nuts. http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456

The DASH Diet Nutritional Goals Daily and Weekly DASH Eating Plan Goals for a 2,000-Calorie-a-Day Diet Food Group Daily Servings Grains 6-8 Meats, poultry, fish 6 or less Vegetables 4-5 Fruit 2-3 Low fat or fat-free dairy products Fats and Oils 2-3 Sodium 2300 mg or less Nut, Seeds, dry beans and peas 4-5/week Sweets 5 or less/week https://www.nhlbi.nih.gov/health/health-topics/topics/dash

Heart Healthy Foods Whole grains Oatmeal Brown rice Quinoa Low fat Dairy Greek yogurt Skim milk Fruits and Vegetables Healthy fats Avocado Eggs Extra virgin olive oil http://www.webmd.com/food-recipes/features/11-top-heart-healthy-foods#1 https://recipes.sparkpeople.com/curated.asp?curated=36&t=Diabetes-Friendly+Recipes

The Effects of Sodium on Your Body Increased blood pressure Stroke Heart failure Stomach cancer Kidney disease & kidney stones Headaches Appearance Increased water retention= puffiness, bloating, weight gain

Sodium Continued http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Too- Much-Sodium-Infographic_UCM_454468_SubHomePage.jsp

How to Reduce Sodium Intake Choose packaged and prepared foods carefully. Choose canned vegetables labeled “no salt added” and frozen vegetables without salty sauces. Use onions, garlic, herbs, spices, citrus juices and vinegars when cooking in place of salt to add flavor. Drain and rinse canned beans and vegetables – this can cut the sodium by up to 40 percent. Pick fresh and frozen poultry that hasn’t been injected with a sodium solution. Check the fine print on the packaging for terms like “broth,” “saline” or “sodium solution.” Choose condiments carefully! For example, soy sauce, bottled salad dressings, dips, ketchup, jarred salsas, capers, mustard, pickles, olives and relish can be sky-high in sodium. https://sodiumbreakup.heart.org/how_to_reduce_sodium

Cholesterol and Your Body Cholesterol: a fat found in your blood LDL: contributes to plaques that clog arteries (Lousy) HDL: removes cholesterol from arteries (healthy) If cholesterol builds up → heart attack or stroke High cholesterol presents no symptoms (must be checked by a doctor)

Cholesterol Rich and Lacking Foods Cholesterol Rich Foods: Meat Eggs Butter Cheese Milk Cholesterol Lacking Foods: Fruits Vegetables Grains (oatmeal)

Cholesterol Lowering Foods Foods that lower cholesterol: Nuts Oats and barley Fruits (especially apples, citrus, strawberries, & apples) Vegetables (especially, red/black beans, okra, eggplant)

Recipe of the Week: Salsa Chicken Casserole Ingredients: 1 cup uncooked rice 1 cup frozen corn kernels (thawed) 1 (15 oz.) can black beans 1 (16 oz.) jar salsa 1 cup chicken broth ½ Tbsp chili powder 2 large (1.5 lbs.) chicken breasts 1 cup shredded cheddar cheese How to prepare: Preheat the oven to 375 degrees. Drain and briefly rinse the black beans. Add the dry rice, black beans, corn, salsa, chicken broth, and chili powder 8×8 inch casserole dish. Stir until everything is evenly combined. Cut the chicken breasts into pieces each. Push the chicken pieces down into the rice salsa mixture in the casserole dish. Cover the casserole dish tightly with foil. Bake for one hour. Take the casserole dish out of the oven, test the rice with a fork to make sure it is tender. If it is not, recover the dish, return it to the oven, and bake for 10-15 minutes more. Sprinkle cheese on top.

Recipe of the Week:

REMEMBER!!!!! NO CLASS NEXT WEDNESDAY MARCH 8th!! We will pick back up the following Wednesday!