SlideShare una empresa de Scribd logo
1 de 32
Descargar para leer sin conexión
A Heart Healthy Kitchen Makeover Jen King SUNY Oneonta Dietetic Intern and Grad Student Virginia Tech Alum
Objective ,[object Object]
The Overview ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
Heart Health 101 ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
Top 10 Heart Healthy Foods ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],(Cleveland Clinic and ADA 2010)
Intro:  A Cupboard Conundrum ,[object Object]
Kitchen Makeover! ,[object Object]
Pantry Clean-up! ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],(Link 2010)
Organization sets the tone for a happy kitchen…
Pre-plan general meal ideas for the week…
Or let yourself be creative with what you buy…
Re-stocking the Pantry… ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],(“A Healthy Kitchen Makeover” 2010)
Re-stocking the Pantry… ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],(“A Healthy Kitchen Makeover” 2010)
The Shopping Know-How ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
The Shopping Know-How ,[object Object],[object Object],[object Object],[object Object],[object Object]
The Shopping Know-How ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
[object Object],[object Object],[object Object],[object Object],Shopping Know-How
Shopping Know-How ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
Shopping Know-How ,[object Object],[object Object],[object Object],[object Object],[object Object],“ Farm families who own Cabot Creamery” www.cabotcheese.coop
Shopping Know-How ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
Cooking Makeover! ,[object Object],[object Object],[object Object],[object Object]
Carbohydrate Choices Count ,[object Object],[object Object],[object Object],[object Object]
Get Skinny on the Fat ,[object Object],[object Object],[object Object],[object Object],[object Object]
Get Skinny on the Fat cont. ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
Sodium Savvy ,[object Object],[object Object],[object Object]
Healthy and Tasty Substitution Ideas ,[object Object]
“ This  for  That ” THAT THIS Potato chips, Cheetos Air-popped popcorn, baked chips, Cheddar Cheese Quakes  Chocolate bar Extra dark chocolate mini bars or chips (keep in a jar) Soda pop Iced tea, Crystal Light, flavored sparkling water Traditional pizza Thin crust loaded chicken and veggies, personal pizzas using Flat Wraps French Fries Baked potato wedges drizzled with olive oil and herbs Traditional spaghetti, casserole dishes More veggies, lean meat (ground turkey, chicken), whole wheat pasta or spaghetti squash Ice cream “ Lite” yogurt parfait: fruit, light whip cream, light yogurt, crushed nuts
“ This  for  That ” THAT THIS Salad dressing, marinades Lemon juice, olive oil, herbs Hot dogs and Hamburgers Turkey dogs, fat free beef franks, Lean ground turkey burgers, veggie burgers, portabella cap burgers Cream soups, cream sauces Broth-based soups, marinara and vegetable sauces Traditional quesadillas Flat wrap grilled with low-fat cheese (add chicken or veggies) Chip/veggie dip Fat-free sour cream + seasoning packet Cake Angel food cake with strawberries Butter Eggs Olive oil, canola oil,  applesauce (baking) Egg whites
Test Your Knowledge! ,[object Object],[object Object],[object Object],[object Object]
Any Questions?  Comments?
Resources ,[object Object],[object Object],[object Object]
Thank you for coming!   On your way to a healthy heart…

Más contenido relacionado

La actualidad más candente

Foods high in potassium content
Foods high in potassium contentFoods high in potassium content
Foods high in potassium contentRosaSanchez159
 
Heart healthy shopping list
Heart healthy shopping listHeart healthy shopping list
Heart healthy shopping listJust for Hearts
 
Beyond Organic Founders Conference PM Session
Beyond Organic Founders Conference PM SessionBeyond Organic Founders Conference PM Session
Beyond Organic Founders Conference PM SessionWendimere Reilly
 
Brunch Food - An Overview
Brunch Food - An OverviewBrunch Food - An Overview
Brunch Food - An Overviewgwaynexc9a
 
Labels And Grocery Shopping 2009
Labels And Grocery Shopping 2009Labels And Grocery Shopping 2009
Labels And Grocery Shopping 2009utmedicalcenter
 
High and low potassium foods
High and low potassium foodsHigh and low potassium foods
High and low potassium foodsRosaSanchez159
 
Meal planning with whitney
Meal planning with whitneyMeal planning with whitney
Meal planning with whitneylaurendallavilla
 
Healthy eating tips for working women
Healthy eating tips for working womenHealthy eating tips for working women
Healthy eating tips for working womenPrateek Godika
 
Breakfast and packed meals
Breakfast and packed mealsBreakfast and packed meals
Breakfast and packed mealssiobhanpdst
 
Healthy lunch menu: Teens
Healthy lunch menu: TeensHealthy lunch menu: Teens
Healthy lunch menu: TeensSally
 
Navigating the Supermarket
Navigating the SupermarketNavigating the Supermarket
Navigating the Supermarketjeska62
 
Ahead Foundations of Nutrition
Ahead Foundations of NutritionAhead Foundations of Nutrition
Ahead Foundations of Nutritionaltonbaird
 
High and low sodium foods
High and low sodium foodsHigh and low sodium foods
High and low sodium foodsRosaSanchez159
 
Beyond Organic Product Presentation
Beyond Organic Product PresentationBeyond Organic Product Presentation
Beyond Organic Product Presentationtraggio_comcast_net
 

La actualidad más candente (20)

TSC-shopping-guide-5
TSC-shopping-guide-5TSC-shopping-guide-5
TSC-shopping-guide-5
 
Foods high in potassium content
Foods high in potassium contentFoods high in potassium content
Foods high in potassium content
 
Heart healthy shopping list
Heart healthy shopping listHeart healthy shopping list
Heart healthy shopping list
 
Beyond Organic Founders Conference PM Session
Beyond Organic Founders Conference PM SessionBeyond Organic Founders Conference PM Session
Beyond Organic Founders Conference PM Session
 
Brunch Food - An Overview
Brunch Food - An OverviewBrunch Food - An Overview
Brunch Food - An Overview
 
Labels And Grocery Shopping 2009
Labels And Grocery Shopping 2009Labels And Grocery Shopping 2009
Labels And Grocery Shopping 2009
 
High and low potassium foods
High and low potassium foodsHigh and low potassium foods
High and low potassium foods
 
Activ8 Community Coaches FSA
Activ8 Community Coaches FSAActiv8 Community Coaches FSA
Activ8 Community Coaches FSA
 
Meal planning with whitney
Meal planning with whitneyMeal planning with whitney
Meal planning with whitney
 
Healthy eating tips for working women
Healthy eating tips for working womenHealthy eating tips for working women
Healthy eating tips for working women
 
Heart healthy
Heart healthyHeart healthy
Heart healthy
 
Breakfast and packed meals
Breakfast and packed mealsBreakfast and packed meals
Breakfast and packed meals
 
Aloe Vera Products,FLP
Aloe Vera Products,FLP  Aloe Vera Products,FLP
Aloe Vera Products,FLP
 
Healthy lunch menu: Teens
Healthy lunch menu: TeensHealthy lunch menu: Teens
Healthy lunch menu: Teens
 
Navigating the Supermarket
Navigating the SupermarketNavigating the Supermarket
Navigating the Supermarket
 
Ahead Foundations of Nutrition
Ahead Foundations of NutritionAhead Foundations of Nutrition
Ahead Foundations of Nutrition
 
High and low sodium foods
High and low sodium foodsHigh and low sodium foods
High and low sodium foods
 
Nutrition étiquettes
Nutrition étiquettesNutrition étiquettes
Nutrition étiquettes
 
Beyond Organic Product Presentation
Beyond Organic Product PresentationBeyond Organic Product Presentation
Beyond Organic Product Presentation
 
Eatwell pp
Eatwell ppEatwell pp
Eatwell pp
 

Similar a A Heart Healthy Kitchen Makeover

A Guide to Eating Better at Specific Ages
A Guide to Eating Better at Specific AgesA Guide to Eating Better at Specific Ages
A Guide to Eating Better at Specific AgesPatriot Power Greens
 
Nutrition Guidelines for Healthy Weight & Breast Cancer 2015
Nutrition Guidelines for Healthy Weight & Breast Cancer 2015Nutrition Guidelines for Healthy Weight & Breast Cancer 2015
Nutrition Guidelines for Healthy Weight & Breast Cancer 2015Alistar D'Souza
 
Healthy-Eating-pres-westend1.ppt
Healthy-Eating-pres-westend1.pptHealthy-Eating-pres-westend1.ppt
Healthy-Eating-pres-westend1.pptAnusreeBhowmik2
 
Healthy-Eating-pres-westend1.ppt
Healthy-Eating-pres-westend1.pptHealthy-Eating-pres-westend1.ppt
Healthy-Eating-pres-westend1.pptMinhChuiiCs
 
Healthy-Eating-pres-westend1.ppt
Healthy-Eating-pres-westend1.pptHealthy-Eating-pres-westend1.ppt
Healthy-Eating-pres-westend1.pptssuser2ef991
 
7 steps to blast your energy 4 19-12
7 steps to blast your energy 4 19-127 steps to blast your energy 4 19-12
7 steps to blast your energy 4 19-12B-Renewed
 
Vegan Presentation, Dr. Aumatma and Dr. Jina Shah
Vegan Presentation, Dr. Aumatma and Dr. Jina ShahVegan Presentation, Dr. Aumatma and Dr. Jina Shah
Vegan Presentation, Dr. Aumatma and Dr. Jina Shahcharityfocus
 
Eat Well, Think Well
Eat Well, Think WellEat Well, Think Well
Eat Well, Think WellNADINE TENGCO
 
The Eatwell Guide
The Eatwell GuideThe Eatwell Guide
The Eatwell GuideCJMcErlean
 
Make Healthier Food Choices
Make Healthier Food ChoicesMake Healthier Food Choices
Make Healthier Food Choicesaadhish waran
 
Smart ways to lose weight
Smart ways to lose weightSmart ways to lose weight
Smart ways to lose weightSam Kyley
 
Weight Loss Secret Formula !
Weight Loss Secret Formula !Weight Loss Secret Formula !
Weight Loss Secret Formula !thinhappy
 
Eat Healthy On A Budget
Eat Healthy On A BudgetEat Healthy On A Budget
Eat Healthy On A BudgetShawna Ilagan
 
Eating Between The Lines Presentation
Eating Between The Lines PresentationEating Between The Lines Presentation
Eating Between The Lines PresentationKim_EBL
 
A low carb meal plan and menu to improve your health
A low carb meal plan and menu to improve your healthA low carb meal plan and menu to improve your health
A low carb meal plan and menu to improve your healthSantosh Singh
 
Mediterranean diet - All you need to know - by The OliveTap
Mediterranean diet - All you need to know - by The OliveTapMediterranean diet - All you need to know - by The OliveTap
Mediterranean diet - All you need to know - by The OliveTapThe Olive Tap
 

Similar a A Heart Healthy Kitchen Makeover (20)

A Guide to Eating Better at Specific Ages
A Guide to Eating Better at Specific AgesA Guide to Eating Better at Specific Ages
A Guide to Eating Better at Specific Ages
 
Nutrition Guidelines for Healthy Weight & Breast Cancer 2015
Nutrition Guidelines for Healthy Weight & Breast Cancer 2015Nutrition Guidelines for Healthy Weight & Breast Cancer 2015
Nutrition Guidelines for Healthy Weight & Breast Cancer 2015
 
General Food Guide
General Food GuideGeneral Food Guide
General Food Guide
 
Healthy-Eating-pres-westend1.ppt
Healthy-Eating-pres-westend1.pptHealthy-Eating-pres-westend1.ppt
Healthy-Eating-pres-westend1.ppt
 
Healthy-Eating-pres-westend1.ppt
Healthy-Eating-pres-westend1.pptHealthy-Eating-pres-westend1.ppt
Healthy-Eating-pres-westend1.ppt
 
Healthy-Eating-pres-westend1.ppt
Healthy-Eating-pres-westend1.pptHealthy-Eating-pres-westend1.ppt
Healthy-Eating-pres-westend1.ppt
 
Presentation1
Presentation1Presentation1
Presentation1
 
7 steps to blast your energy 4 19-12
7 steps to blast your energy 4 19-127 steps to blast your energy 4 19-12
7 steps to blast your energy 4 19-12
 
Vegan Presentation, Dr. Aumatma and Dr. Jina Shah
Vegan Presentation, Dr. Aumatma and Dr. Jina ShahVegan Presentation, Dr. Aumatma and Dr. Jina Shah
Vegan Presentation, Dr. Aumatma and Dr. Jina Shah
 
Eat Well, Think Well
Eat Well, Think WellEat Well, Think Well
Eat Well, Think Well
 
Superfoods ppp
Superfoods pppSuperfoods ppp
Superfoods ppp
 
A Nutritional Approach
A Nutritional ApproachA Nutritional Approach
A Nutritional Approach
 
The Eatwell Guide
The Eatwell GuideThe Eatwell Guide
The Eatwell Guide
 
Make Healthier Food Choices
Make Healthier Food ChoicesMake Healthier Food Choices
Make Healthier Food Choices
 
Smart ways to lose weight
Smart ways to lose weightSmart ways to lose weight
Smart ways to lose weight
 
Weight Loss Secret Formula !
Weight Loss Secret Formula !Weight Loss Secret Formula !
Weight Loss Secret Formula !
 
Eat Healthy On A Budget
Eat Healthy On A BudgetEat Healthy On A Budget
Eat Healthy On A Budget
 
Eating Between The Lines Presentation
Eating Between The Lines PresentationEating Between The Lines Presentation
Eating Between The Lines Presentation
 
A low carb meal plan and menu to improve your health
A low carb meal plan and menu to improve your healthA low carb meal plan and menu to improve your health
A low carb meal plan and menu to improve your health
 
Mediterranean diet - All you need to know - by The OliveTap
Mediterranean diet - All you need to know - by The OliveTapMediterranean diet - All you need to know - by The OliveTap
Mediterranean diet - All you need to know - by The OliveTap
 

A Heart Healthy Kitchen Makeover

  • 1. A Heart Healthy Kitchen Makeover Jen King SUNY Oneonta Dietetic Intern and Grad Student Virginia Tech Alum
  • 2.
  • 3.
  • 4.
  • 5.
  • 6.
  • 7.
  • 8.
  • 9. Organization sets the tone for a happy kitchen…
  • 10. Pre-plan general meal ideas for the week…
  • 11. Or let yourself be creative with what you buy…
  • 12.
  • 13.
  • 14.
  • 15.
  • 16.
  • 17.
  • 18.
  • 19.
  • 20.
  • 21.
  • 22.
  • 23.
  • 24.
  • 25.
  • 26.
  • 27. “ This for That ” THAT THIS Potato chips, Cheetos Air-popped popcorn, baked chips, Cheddar Cheese Quakes Chocolate bar Extra dark chocolate mini bars or chips (keep in a jar) Soda pop Iced tea, Crystal Light, flavored sparkling water Traditional pizza Thin crust loaded chicken and veggies, personal pizzas using Flat Wraps French Fries Baked potato wedges drizzled with olive oil and herbs Traditional spaghetti, casserole dishes More veggies, lean meat (ground turkey, chicken), whole wheat pasta or spaghetti squash Ice cream “ Lite” yogurt parfait: fruit, light whip cream, light yogurt, crushed nuts
  • 28. “ This for That ” THAT THIS Salad dressing, marinades Lemon juice, olive oil, herbs Hot dogs and Hamburgers Turkey dogs, fat free beef franks, Lean ground turkey burgers, veggie burgers, portabella cap burgers Cream soups, cream sauces Broth-based soups, marinara and vegetable sauces Traditional quesadillas Flat wrap grilled with low-fat cheese (add chicken or veggies) Chip/veggie dip Fat-free sour cream + seasoning packet Cake Angel food cake with strawberries Butter Eggs Olive oil, canola oil, applesauce (baking) Egg whites
  • 29.
  • 30. Any Questions? Comments?
  • 31.
  • 32. Thank you for coming! On your way to a healthy heart…

Notas del editor

  1. To keep your heart healthy, the risk preventions include… A good approach to this is known as the TLC Diet (Total Lifestyle Change): a low saturated fat, low cholesterol diet designed to help reduce your blood cholesterol level and to decrease your chance of developing heart disease, future heart attacks, and other heart disease complications. Exercise for elderly: light chair, gardening, to walking; little increments throughout the day
  2. With the help of these nutrition experts from The Cleveland Clinic and the American Dietetic Association, here is just a listing of the "best of the best" heart-healthy foods. The foods listed here are all top-performers in protecting your heart and blood vessels. We've also got menu ideas -- so you can easily bring heart-healthy foods into your daily breakfast, lunch, and dinner. These foods range from containing Omega 3’s, fiber, heart healthy fats, and antioxidants.
  3. Does this look familiar? The busy-ness and priorities in our lives may cause us to put our pantry organization on the backburner. Tackling this may seem like an overwhelming task, but fear not. There is a simple-solution-method I will guide you through.
  4. So onto the kitchen makeover…
  5. First step. The pantry clean up. Take a peek inside your refrigerator and pantry. Look at the expiration or "best used by" dates on food packages. Foods kept past their expiration dates can degrade in quality, and items such as butter and oils can go bad. Evaluate your needs- balance within food groups Shopping list- based on your needs Buy storage containers and label them- dry goods, cereals, etc. Pre-planned meals and snacks for the week By simplifying and you will speed up your food preparation by improving your kitchen set up.
  6. Separate containers and storage areas aids an efficient kitchen. This makes it easy to cook quick, healthy meals; it helps one get a quick visual of what they have in order to save time and money.
  7. Knowing you have everything you need to make a well-balanced meal. Look for in-season produce.
  8. Whole grains have essential vitamins and dietary fiber. Whole-grain foods high in fiber include oat bran, oatmeal, whole-wheat bread, rice and barley. Low in calories and full of vitamins, minerals and dietary fiber, fruits and veggies are nutritious, filling foods. Whether they're fresh, frozen, canned or dried, they're a delicious must-have for your diet. Making lean choices will help you maintain a heart-healthy diet. Consider skinless chicken and turkey, fish, shellfish and lean cuts of beef such as round, sirloin, chuck and loin. Beans and soy products such as tofu are good meat substitutes. Choose oils high in monounsaturated and polyunsaturated fats, such as canola oil or olive oil, and use soft margarines with no trans fats. Try to steer clear of saturated and trans fats, which are often found in mayonnaise, chips, cookies, packaged muffins, snack cakes and crackers.
  9. Most of the sodium (salt) in our diet comes from prepared food. Eating too much salt increases your risk of developing high blood pressure (a risk factor for both heart disease and stroke) and raises it in those who have it. When buying prepared and prepackaged foods, be sure and read the labels first. Watch for the words "soda" and "sodium" in the ingredient statement and look for the symbol "Na" on labels. Choose lower sodium products. Aim for less than 2300 mg of sodium a day - that's about one teaspoon of table salt.
  10. Whole foods, or the phrase I enjoy using, “close to the ground” Variety 4. Keeps you on track
  11. Added ingredients: fat, salt, sugar Avoid instant products because of the sodium content. “ 100” calorie packs for quick, convenient grab-n-go pre-portioned snacking Look for the heart-check mark! All products bearing the heart-check mark meet the American Heart Association's nutrition criteria per standard serving size to be: Low in fat (3 grams or less) Low in saturated fat (1 gram or less) Zero* trans fat (less than .5 grams) Low in cholesterol (20 milligrams or less) Moderate in sodium, with 480 milligrams or less for individual foods In addition, they contain at least 10 percent of the Daily Value of one or more of these naturally occurring nutrients: protein, vitamin A, vitamin C, calcium, iron or dietary fiber.
  12. quinoa, bulgur, whole wheat couscous Limit high sugar cereal
  13. Switching over to a low-fat dairy product is a quick, simple change that can make a significant difference in lowering our fat intake.
  14. Red meat: without a lot of fat For pork, the center cuts are the healthiest choice Canned tuna may be high in sodium, rinse or opt for low-sodium Veggie burgers
  15. Fiber lowers cholesterol.
  16. When using griddle or frying pan, brush the pan to minimally coat or use nonstick spray or nonstick pan. Choose…
  17. Preparing food at home will allow you to control the sodium content in your meals… Select no or low sodium canned goods
  18. Cheddar Cheese Quakes (mini rice cakes)