Healthy Heart Eating - University Health Network What is healthy heart eating? Healthy heart eating...

15
Healthy Heart Eating Read this booklet to learn: what healthy heart eating is how a registered dietitian can help how to choose the right balance of foods how much and what types of foods to choose Use the information in this booklet with instructions and help from a Registered Dietitian. Information for patients and families Please visit the UHN Patient Education website for more health information: www.uhnpatienteducation.ca © 2015 University Health Network. All rights reserved. This information is to be used for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis or treatment. Please consult your health care provider for advice about a specific medical condition. A single copy of these materials may be reprinted for non-commercial personal use only. Author: Dietitians of University Health Network Revised: 03/2015 Form: D-5461 UHN

Transcript of Healthy Heart Eating - University Health Network What is healthy heart eating? Healthy heart eating...

Page 1: Healthy Heart Eating - University Health Network What is healthy heart eating? Healthy heart eating is part of a healthy lifestyle. Eating foods from the different food groups and

Healthy Heart Eating

Read this booklet to learn:

• what healthy heart eating is

• how a registered dietitian can help

• how to choose the right balance of foods

• how much and what types of foods to choose

Use the information in this booklet with instructions and help from a Registered Dietitian.

Information for patients and families

Please visit the UHN Patient Education website for more health information: www.uhnpatienteducation.ca© 2015 University Health Network. All rights reserved. This information is to be used for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis or treatment. Please consult your health care provider for advice about a specific medical condition. A single copy of these materials may be reprinted for non-commercial personal use only.

Author: Dietitians of University Health NetworkRevised: 03/2015Form: D-5461

UHN

Page 2: Healthy Heart Eating - University Health Network What is healthy heart eating? Healthy heart eating is part of a healthy lifestyle. Eating foods from the different food groups and

2

What is healthy heart eating?Healthy heart eating is part of a healthy lifestyle. Eating foods from the different food groups and including more plant based foods can improve your heart health.

Thisincludeseatingfoodsthatarehighinfibre,lowinsodium(salt)andhealthyfats.

How can a registered dietitian help?Registered dietitians can provide you with reliable information about healthy heart eating.UniversityHealthNetwork(UHN)dietitianscanmeetwithyoutotalkabout your nutrition whether you are staying in the hospital or at an appointment.

Talk with a dietitian if:• yourdoctorhasprescribeda1.5gram(1500milligrams)to2gram

(2000milligrams)diet• you have lost your appetite • you have lost weight because of your illness• youhavehighcholesterol,highbloodpressureorhighbloodsugar

Your registered dietitian (RD) at UHN:

Name:

Date:

Dietitian:

Phone number:

Tofindaregistereddietitianinyourcommunity,youcancontact:

Dietitians of CanadaPhone:4165960857Website: www.dietitians.ca

Eat Right OntarioWebsite: www.eatrightontario.ca

Page 3: Healthy Heart Eating - University Health Network What is healthy heart eating? Healthy heart eating is part of a healthy lifestyle. Eating foods from the different food groups and

3

Follow this guide for healthy heart eating:

� Use the information in Eating Well with Canada’s Food Guide to help youplanyourmeals.Youcanfindthisinformationat:Website: www.healthcanada.gc.ca/foodguideEnjoy different foods from the 4 food groups:

• Vegetables and Fruit • Grain Products • Milk and Alternatives • Meats and Alternatives

Include at least 3 of the 4 food groups at each meal

� Eat healthy fats that come from plants.

• Chooseunsaturatedfatssuchasolive,canola,cornandsunfloweroils.• Limit the amount of saturated fat you eat. This fat is in all animal

products(meats)andmostdairyproducts.Theexceptionsarepalmandcoconut oils. These fats come from plants but are high in saturated fat.

• Limit the amount of trans fat you eat. This fat is in shortening or bakedgoodsyoubuyfromthestore,anddeepfriedfoods.

� Choose milk products that are low fat. Chooseskimor1%milk,lowfatyogurtandlowerfatcheeses.

� Choose high fibre foods more often. • Choose whole grain breads and cereals.• Eatmorelegumesandlentils(forexamplekidneybeans,chickpeas,

redandgreenlentils)• Eat more vegetables and fruits.

� Reduce foods that are high in cholesterol. • Limit to no more than 2 egg yolks each week.• Limittheamountofshrimp,squid,andorganmeatsyoueat.

Page 4: Healthy Heart Eating - University Health Network What is healthy heart eating? Healthy heart eating is part of a healthy lifestyle. Eating foods from the different food groups and

4

� Avoid foods that are high in sodium (salt).Alltypesofsalthavesodium.Thisincludestablesalt,seasalt,koshersalt,garlicsalt,celerysaltandothertypesofsalt.

• Trytohavenomorethan1500milligramsto2300milligramsofsodium a day. Check the Nutrition Facts food label on foods. Choosefoodsthathavelessthan10%or250milligramsofsodiumper serving.

• Try to read food labels because some foods thatyoumaynotexpectcanbehighinsodium.

• Replace your salt shaker with pepper or other herbs and spices.

• Reduce the amount of salt you use in cooking and baking.

• Limitsaltyfoodssuchasbacon,cannedfoods,andsaltysnackfoods(potatochips,Frenchfries,popcorn,pretzels).

• Saucesandcondimentssuchassoysauce,chilisauce,ketchupandmustardarehighinsodium.Useherbmixeswithnosaltadded(suchasMrs.Dash®,McCormick's®,David's®blendofherbsandspices),freshordriedherbs,spices,vinegarsorlemonjuiceforflavourinstead.

• Avoidfoodsthatlistmonosodiumglutamate(MSG)inthe ingredient list.

• Avoidfoodsthatarepickledorsmokedsuchasdillpickles,relishes,orsmokedorpickledfish.

• Avoidherbmixesthathavepotassiumchloride,asaltsubstitute.

• Restaurant meals are often higher in salt. Choose carefully from the menu! Try to eat at home more often.

Page 5: Healthy Heart Eating - University Health Network What is healthy heart eating? Healthy heart eating is part of a healthy lifestyle. Eating foods from the different food groups and

5

� Choose proteins like fish, poultry (chicken or turkey) and lean cuts of meat.

• Bake,broil,BBQ,roastormicrowaveyourmeatsonaracksofatdrips off.

• Trim any fat from meat and remove skin from poultry before cooking.

� Eat fish twice a week. • FishisasourceofOmega3fattyacids,which

lowers your risk of heart disease. • Fishsuchassalmon,haddock,sardines,herring

and lake trout are good sources of omega 3.

� Eat other high protein foods such as beans, lentils and tofu more often.Theseareexcellentsourcesoffibreandarelowinsaturatedfatandsodium.

� Eat less sugar and other sweets.Reducehowmuchsugar,honey,jamorsyrupyoueat.Savecakes,desserts,and baked goods for special occasions.

� Talk to your doctor about how much alcohol is safe for you. Drinking alcohol can:

• affecthowwellcertainmedicines(likewarfarin)work• increasetriglyceridelevels(fatsinyourblood).Avoiddrinking

alcohol if your triglyceride levels are already high.• raise blood pressure• cause damage to your liver and nerves• affect your blood sugar control• cause irregular heart beat

Page 6: Healthy Heart Eating - University Health Network What is healthy heart eating? Healthy heart eating is part of a healthy lifestyle. Eating foods from the different food groups and

6

How do I include a balanced meal?

Start with 1/2 a plate of vegetables. Theycan be:

• freshorcookedfromfrozen• stir-frys or salads • homemade vegetable soups

Add 1/4 plate of grain products or starchy vegetables. They can include:

• rice,potatoorcorn• whole-wheatpasta,noodlesor

couscouskasha,quinoa,bulgur, or barley

• whole-grainbreadorflatbread

Add 1/4 plate of meat or other high protein foods. These may include:

• fish• skinless chicken and lean meats• legumes or lentils• soyproducts(tofu,lowsodium

versions of soy-based vegetarian products,tempeh)

To complete your meal, add fruit and low fat milk or yogurt.

Page 7: Healthy Heart Eating - University Health Network What is healthy heart eating? Healthy heart eating is part of a healthy lifestyle. Eating foods from the different food groups and

7

How much and which types of foods should I choose?The amount of food you need depends on:

• whether you are male or female• your age• bodysize• how active you are

Usetheguidestartingonthenextpagetohelpyoupickfoodsthatarelowinsaturatedandtransfat,highinfibreandlowinsalt.

This symbol means a food is high in salt.

Page 8: Healthy Heart Eating - University Health Network What is healthy heart eating? Healthy heart eating is part of a healthy lifestyle. Eating foods from the different food groups and

8

Vegetables and fruits – 7 to 10 servings each dayVegetablesandfruitareanexcellentsourceofvitaminsandminerals. They are also low in fat.Ahalfplateofvegetablesisagoodsourceoffibreandwillhelp to keep you full. Fruitisagreatdessertchoice,andit’sasnackthat’seasyto take anywhere you go.

Best choicesExamplesof1serving:

Choose less often

• 125millilitres(1/2cup)freshorfrozenvegetables

• 250millilitres(1cup)salad

• buttered,creamedordeepfriedvegetables

• canned vegetables(exceptlowsodium)

• 1pieceoffreshfruit(small)• 125millilitres(1/2cup)mixedfruit• 250millilitres(1cup)berries• 125millilitres(1/2cup)canned

unsweetened fruit

• all fruit juice or fruit drinks• V8®juice,tomatojuice,

Clamato® juice• canned fruits in heavy syrup• coconut,coconutmilk

Page 9: Healthy Heart Eating - University Health Network What is healthy heart eating? Healthy heart eating is part of a healthy lifestyle. Eating foods from the different food groups and

9

Grain products and starchy vegetables – 6 to 8 servings each dayGrain products and starchy vegetables provide your body with energy. They arealsoagoodsourceoffibre.At least half of the grain products you eat each day should be wholegrain.Eatavarietyofwholegrainssuchasbarley,brownrice,oatsandwhole-grainbreads.

Best choicesExamplesof1serving:

Choose less often

• 1sliceofwholegrain,ryeor pumpernickel bread

• 1/2 whole wheat pita• 1/4 whole wheat bagel• 1/2 whole wheat chapati or roti• 1/2wholewheatmatza• 1/2 whole wheat tortilla• 1/2 whole wheat hamburger bun or

kaiser • 1/2wholewheatEnglishmuffin

• white bread • salted crackers,eggbread,cheese

rolls,croissants• storeboughtcakes,muffins,

doughnuts,danishes,waffles,orpancakes

• store bought breading products (forexampleShake'NBake®)

• potato chips,cornchips,tortillachips

• 250millilitres(1cup)of homemadesoupmadewithbeans,lentils,barleyandvegetables

• canned,packagedordriedsoups

• 2to4wholewheat,lowfat crackerssuchasRyvita,Wasaorhighfibreflatbreads

• storeboughtcookies,highfatcrackers

• 125millilitres(1/2cup)ofstarchyvegetablessuchascorn,sweetpotato,yam,cassava

• 1 small or 1/2 a medium potato

• creamed corn• frozenFrenchfries

Page 10: Healthy Heart Eating - University Health Network What is healthy heart eating? Healthy heart eating is part of a healthy lifestyle. Eating foods from the different food groups and

10

Grain products and starchy vegetables – 6 to 8 servings each day(continued)

Best choicesExamplesof1serving:

Choose less often

Cereals: Check the Nutrition Facts label and choose cereals with 4 grams offibreormore.Forexample:• 75millilitres(1/3cup)Kellogg’s

Bran Buds with Psyllium® or All Bran

• 190millilitres(3/4cup)cookedoatmeal or Red River®

• 175millilitres(2/3cup) Post Shredded Wheat®

• cornflakes,RiceKrispies®,highsugarcereals(forexample,FruitLoops)

125millilitres(1/2cup)cookedgrainsandpasta,forexample:• brown or wild rice • whole-wheat pasta • kasha• barley• bulgur• quinoa

• pre-seasoned rice and pasta productssuchasUncleBen’sReadyRice®orKnorrPastaSides®

• eggpasta,friednoodles• dried soup noodles(forexample

Mr.Noodles®)

Page 11: Healthy Heart Eating - University Health Network What is healthy heart eating? Healthy heart eating is part of a healthy lifestyle. Eating foods from the different food groups and

11

Milk products – 2 to 3 low fat servings each dayMilkproductsareanexcellentsourceofcalciumandvitaminD.Ifyoudonotdrinkmilk,chooseunflavoured soy drinks with added calcium and vitamin D.

Best choicesExamplesof1serving:

Choose less often

• 250millilitres(1cup)skimor 1% milk

• 250millilitres(1cup) calcium-fortifiedplainsoybeverage

• 75millilitres(1/3cup)skimmilkpowder

• 125millilitres(1/2cup)evaporatedskim milk

• wholemilk,2%milk, chocolate milk

• goat milk• regularcream,lightcream,sour

cream,whippingcream• evaporatedwholemilk,condensed

milk

• 175millilitres(3/4cup)yogurt (1%milkfatorless)

• yogurt with more than 1% milk fat

• 1ounce(30grams)ofskimmilkcheese(lessthan8%milkfat)

• 125millilitres(1/2cup)lowfatcottage cheese

• 125millilitres(1/2cup)lowfatricotta cheese

• processed cheese,full-fatcheese,cheese spreads

• 125millilitres(1/2cup)frozen yogurt

• regularicecream,1%icemilk• no sugar added ice-cream• coffeewhitener,desserttopping

1%

Page 12: Healthy Heart Eating - University Health Network What is healthy heart eating? Healthy heart eating is part of a healthy lifestyle. Eating foods from the different food groups and

12

Meat and other high protein foods – 2 to 3 servings each dayThese foods are a good source of iron and protein. Choosebeans,lentilsandtofumoreoften.FishisanexcellentsourceofOmega-3fattyacids.Choosefishatleasttwiceeachweek.

Best choicesExamplesof1serving:

Choose less often

• 75gramscookedweightor 125millilitres(1/2cup)freshorfrozenfishsuchaschar,herring,mackerel,salmon,sardinesandtrout

• 75gramscookedweightor 125millilitres(1/2cup)shellfishsuchascrab,mussels,oystersandscallops

• 50millilitres(1/4cup)cannedsalmonortuna(packedinwater).

• shrimp,squid,cannedfishpackedin oil

• battered,friedorcreamedfishorsquid

• smoked/saltedorpickledfishandcanned sardines

• 75gramscookedweight(orsizeofadeckofcards)poultrylikechicken,leangroundchicken,turkey or Cornish hen

• duck,goose,poultryskin• prebasted poultry

• 75gramscookedweight(orsizeofadeckofcards)leancutsofbeef,extra-leangroundbeef,veal,lamb,pork,rabbit,orvenison.

• sandwichmeat,backbacon,ham,sausages,hotdogs,orsalami

• organmeats,spareribs

Page 13: Healthy Heart Eating - University Health Network What is healthy heart eating? Healthy heart eating is part of a healthy lifestyle. Eating foods from the different food groups and

13

Meat and other high protein foods – 2 to 3 servings each day(continued)

Best choicesExamplesof1serving:

Choose less often

• 2eggs(maximumof2yolksperweek)

• egg whites • 100millilitres(1/2cup)of

eggsubstitute(equals2eggs)

• 150grams(or1/4to1/3block)offirmtofu

• 150gramsof"lower-sodiumversions"ofsoy-basedproductslikeveggieburgers,soygroundround

• 150gramssoycheeseortempeh

• 175millilitres(3/4cup)cookedlentils,soybeans,chickpeas,navybeans or kidney beans

• canned beans(unlessrinsedwell)

Page 14: Healthy Heart Eating - University Health Network What is healthy heart eating? Healthy heart eating is part of a healthy lifestyle. Eating foods from the different food groups and

14

Fats and oils – no more than 2 to 3 tablespoons (30 to 45 millilitres) a day

Unsaturated fats are a good source of essential fatty acids and vitamins. Limiting saturated fat and trans fat reduces your risk of heart disease. Use the Nutrition Facts food label to choose itemsthathavelessthan10%DailyValuefromsaturatedand trans fat.Many processed and deep fried foods are high in fat. Choose these foods less often.

Best choicesExamplesof1serving:

Choose less often

• 5millilitres(1teaspoon)canola,olive,corn,safflower,soybean,andsunfloweroils

• lard,suet,shortening,hydrogenatedvegetable oils

• tropical oils such as palm oil or coconut oil

• 5millilitres(1teaspoon) non-hydrogenated and low in saturated fat margarine

• 10millilitres(2teaspoons)lightmargarine

• butter,partiallyhydrogenated margarine or hydrogenated margarine

• 15millilitres(1tablespoon) homemade salad dressing made with best choice oils or store bought regular salad dressings

• 30millilitres(2tablespoons) calorie reduced or low fat salad dressings

• more than 1 tablespoon of regular salad dressing

• full fat salad dressing that has cream,cheese,orbaconinthe ingredients

Page 15: Healthy Heart Eating - University Health Network What is healthy heart eating? Healthy heart eating is part of a healthy lifestyle. Eating foods from the different food groups and

15

Fats and oils – no more than 2 to 3 tablespoons (30 to 45 millilitres) a day

(continued)

Best choicesExamplesof1serving:

Choose less often

• 7millilitres(1/2tablespoon)peanutbutter,almondbutter

• 15millilitres(1tablespoon)lightpeanut butter

• peanut butter made with hydrogenated oil

• unsaltednutsandseeds:8almonds,4walnuthalves,10peanuts(choosedryroastedorintheshell)

• 1 tablespoon shelled or 3tablespoonsunshelledsunflowerseeds

• chocolatecoatednuts,nutsroastedinhydrogenatedoils,saltednuts

• 7millilitres(1/2tablespoon)regular mayonnaise and mayonnaise type dressings

• 15millilitres(1tablespoon)lightregular mayonnaise and light mayonnaise type dressings

• 1/6 of a medium avocado