Healthy Eating

Heart Health Things to Consider When Preparing a Meal  Lower  Sodium  Fat  Cholesterol  Sugar  Animals  Increase  Fiber  Plants  Real Food Benefits of a Heart Healthy Diet  Reduce Risk of Stroke & Heart Disease…. By 80%!  Lower Blood Pressure  Healthier Body Weight  Lower Risk of Type 2 Diabetes & other obesity related diseases

 Realize that recipes can be modified  Reduce  Sodium  Sugar  Fat  Most foods can be enjoyed if serving size is followed.  Use recipes to add variety and eat a variety of foods in moderation. Analyzing a Recipe

 Salmon – Frozen, 20 min. bake time  Quesadillas – 5-10 min.  Soft tacos with vegetables – 20 min. prep to finish  Use beans instead of meat for protein  298 calories for 2 tacos!  Sun-dried tomato, thyme, basil pizza – min.  2 slices, 179 calories vs 2 slices frozen supreme pizza 700 calories!  recipes/NU00447 for these recipes + more! recipes/NU00447 Heart Healthy Meals

 Side of Veggies, Mixed or Plain – Be colorful!  Utilize steamed veggies. Not cooked with water, retain nutrients and flavor.  Stir-Fry  Serving size of protein w/ veggies, noodles, and colorful veggies topped with a favorite sauce (use serving size)  Chips and Salsa  Serving size of both is an excellent snack Incorporating Veggies into Meals

 Grilled Chicken Salad – or other protein  Serving size of grilled chicken w/ serving size of salad. Top w/ small amount of cheese and dressing if desired.  Noodles w/ Favorite Veggies Mixed In  Ramen Noodles w/ half packet of mix, w/ peas and chopped carrots mixed in.  Utilize Spices and Herbs to Flavor Veggies  Don’t add sodium and can add some flavor and spice to veggies… Italian seasoning goes with everything! Incorporating Veggies into Meals

 1/4 cup hummus, 3 carrot sticks (80 calories)  1 slice of Sargento Thin Cheese (40 calories)  1 handful of almonds (100 calories)  2 tbs. Honey, 5 saltin crackers (120 calories)  2 tbs. Peanut Butter, 4 stalks celery (120 calories)  Read nutrition labels, follow serving sizes  Always plan for snacks in order to not over do it. Healthy Snacks – Guide to Snacking

Mediterranean Diet Guide to a Heart – Healthy Lifestyle

 Island of Crete is known for its long life expectancy  Combine healthy eating with diet and exercise  Eat more fruits and vegetables  Eat less animal flesh  Consume more fish over land animals Crete, Greece

Mediterranean Diet  Daily  Whole Grains  Fruits  Vegetables  Cheese and Yogurt  Olive Oil  A few times/wk  Fish  Poultry  Eggs  Sweets  A few times/mo  Red Meat

Discussion: Why is this Diet Heart Healthy? Increase  Fruits and Vegetables  Whole Foods  Good Fatty Acids  Omega 3’s in Fish  Beans, Legumes, Nuts  Fiber Decrease  Red Meat  Cholesterol  Fat  Sodium  Sugar

Compare Food Guides Mediterranean Diet PyramidChoose My Plate

Shrimp Pasta with Tomatoes, Lemon, and Spinach Ingredients  1 lb extra large shrimp, thawed, peeled and deveined  4 t lemon zest, divided  ¼ t crushed red pepper  2 sprigs fresh thyme, leaves removed and chopped  2 sprigs fresh oregano, leave removed and chopped  4 basil leaves, torn  4 T extra-virgin olive oil  4 cloves garlic, minced (can use powder)  2 cups cherry tomatoes, halved  8 cups baby spinach  4 T lemon juice  1 lb angel hair pasta Dry equivalents (save time, $)  2 Sprigs Thyme = 3 t  2 Sprigs Oregano = 3 t  4 Basil Leaves = 4 t  4 Cloves Garlic = ½ t powder  Nutrition Facts:  CalCarb Fat ProNa Sug

 On a plate, toss the shrimp with the crushed red pepper, half the lemon zest, chopped herbs and a pinch of salt and pepper. Let it sit while you start the rest.  Heat the oil in a medium skillet over medium-high. Add the garlic and bloom 30 seconds. Add the tomatoes along the remaining lemon zest. Sprinkle with a little salt and pepper and saute for 2 minutes.  Add the shrimp in a single layer and sear on one side for 2 minutes. Flip and sear another minute, or until shrimp is cooked through. Keep tossing the tomatoes just a little bit.  In the meantime, bring a large pot of salted water to a boil and cook the angel hair until al dente. Drain all but about 1/2 cup of the pasta water and toss with the shrimp and tomato mixture, along with the spinach. Squeeze a lot of lemon juice right in. Season with coarse salt and pepper. Add as much pasta water as you want to create a thin, glorious sauce.  Serve it with more lemon juice. Shrimp Pasta with Tomatoes, Lemon, and Spinach

 Answer questions to decide which meals are heart healthy Worksheet Thanks for your time! Enjoy the meal!