UMHS Cardiac & Pulmonary rehab Ashley Ritzo, RDN CHWC CDE 10 Steps to a Healthy life UMHS Cardiac & Pulmonary rehab Ashley Ritzo, RDN CHWC CDE

Similarities Maintain healthy BMI High nutrient density Balance @ meals Adequate fluid Low sodium Avoid unintentional weight loss May need to graze to be able to consume adequate calories and manage excessive fullness May need supplements to meet calorie needs Avoid unintentional weight gain Avoid grazing to avoid consuming excess calories

10 steps to a healthy life Avoid processed & refined foods Choose nutrient dense foods Eat more plants Choose healthy fats Eat more Fiber: Especially soluble fiber Use healthy eating plate to guide portion sizes and balance Just cook more, period Stay hydrated Moderation in alcohol intake Maintain a healthy body weight

Avoid Processed & Refined foods 1

International Food Information Council 5 categories of processed foods: Minimally processed foods: washed, packaged fruits and vegetables Foods processed for preservation: canned/frozen fruits and vegetables Mixtures of combined ingredients: Cake mixes, salad dressings Ready-to-eat Foods: breakfast cereals, lunch meats, carbonated beverages Convenience: frozen meals/pizzas

Avoid Processed & refined foods Highly processed foods have the right combination of salt, sugar and fat to light up receptors in the brain that is similar to the effects of drugs! Forms of processing that take away from the nutritional benefits of food (e.g. stripping wheat of its fiber and naturally occurring vitamins and minerals to form refined flour) decrease the satiety and health benefits of a food

Choose nutrient dense foods 2

nu·tri·ent-dense (noo-tree-uhnt-dens) adj nu·tri·ent-dense (noo-tree-uhnt-dens) adj. 1 A term used to describe foods that provide vitamins, minerals and other substances that may have positive health effects with relatively few calories, sodium, added sugars or harmful fats: Muffins made with yellow squash are more nutrient dense than a standard muffin.

Eat more plants 3

Eat more plants

Eat more plants Compared with those in the lowest category of fruit and vegetable intake (less than 1.5 servings a day), those who averaged 8 or more servings a day were 30 percent less likely to have had a heart attack or stroke. Individuals who ate more than 5 servings of fruits and vegetables per had roughly a 20 percent lower risk of coronary heart disease and stroke, compared with individuals who ate less than 3 servings per day. Several studies report reduced serum or tissue levels of vitamin A, vitamin C, and vitamin E in individuals with COPD. (however, adequately powered studies have not been conducted to evaluate the effects of intake above the RDA.)

Choose healthy fats 4

good ugly bad Choose healthy fats Type Unsaturated Saturated Trans About This type of fat helps to improve cholesterol and is thought to be anti-inflammatory Associated with increased cholesterol levels and inflammation Man-made. Associated with heart disease and cancer. Also known as hydrogenated oils. Sources Plant-based oils like olive and canola Nuts and seeds Fatty fish* Animal Fat (marbling, skin, milk fat) Some plants (coconut, palm) Processed foods

Increase fiber; Especially soluble fiber 5

Increase fiber; especially soluble fiber Lower fiber intake associated with reduced measures of lung function. A diet rich in fiber-containing foods may play a role in improving lung health Soluble fiber forms gel – binds cholesterol in food and carries out of body so liver has to pull cholesterol from blood to carry out bodily functions, thus lowering blood cholesterol levels Soluble fiber has “prebiotic” effect – fermented by bacteria in colon and produces gasses that help fight inflammation and disease in the body

Increase fiber; especially soluble fiber Foods high in soluble fiber: Food Soluble Fiber Asparagus 1.7 Brussel sprouts 2.0 Sweet potato 1.8 Turnip Apricot Mango Orange Food Soluble Fiber Black bean 2.4 Kidney bean 2.0 Navy bean 2.2 Cooked oat bran Oat flakes 1.5 Flaxseeds, 1T 1.1 Total Rec. 10-25 g/day

Use healthy eating plate to guide portion sizes and balance 6

Just cook more, period. 7

+264 calories

Stay Hydrated (fluid restriction when prescribed by your doctor) 8

Moderation in alcohol intake 9

Moderation in Alcohol intake Men women Up to 2 drinks per day 12 oz beer 5 oz wine 1.5 oz liquor Up to 1 drink per day 12 oz beer 5 oz wine 1.5 oz liquor

Maintain a healthy body weight 10

Questions