Stephanie Burns, RD, LD

1. By: Stephanie Burns RD, LD

2. MORE
 Vegetables
 Fruits
 Whole grains
 Legumes
 Nuts
LESS
 Meat
 Dairy

3. 2015-2020 Dietary Guidelines
 Approx. 50% of Americans have one or
more PREVENTABLE, DIET-
RELATED chronic diseases, including:
 CARDIOVASCULAR disease
 Diets with less meat can reduce the
risk of heart disease
 Type 2 diabetes
 Overweight/Obesity
Academy of Nutrition and Dietetics
 Heart Disease remains the #1 killer
in the US
 Preventable through lifestyle changes
 Reduce Inflammation
 Inflammation plays a role in heart
disease, diabetes, and Alzheimer's
 Occurs when the immune system
attacks the body’s healthy cells

4. Include
 Vegetables
 Fruits
 Whole Grains
 Fat–free or low-fat Dairy
 Variety of Protein foods
 Oils
Limit
 Saturated fats
 Less than 10% of calories per day
 Trans fat
 Added sugars
 Less than 10% of calories per day
 Sodium
 Less than 2,300mg per day
U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for
Americans. 8th Edition. December 2015. Available at http://health.gov/dietaryguidelines/2015/guidelines/.

5. To Reduce Inflammation
 Fruits and vegetables
 Berries, cherries
 Kale, chard, brussel sprouts
 Whole grains
 Unsaturated fats
 Olive oil, avocado, nuts, salmon
 Herbs and spices
 Antioxidants
 Limit saturated and trans fats
 Sleep!
 Quality and Duration
Plant based protein
 Typically contains more fiber and
less fat
 Legumes (beans and peas)
 Soy
 Whole Grain
 Nuts
 Low-fat dairy
 Eggs

6.  47% of Americans eat at least one vegetarian meal per week
 New research has found an inverse relationship between nut consumption and all-
cause mortality, cardiovascular disease, mortality, and coronary heart disease
mortality
 Recommend serving size (1/4 cup per day)
 The risk of all cause mortality increased 14% for every two hours of daily TV
viewing
 Regular, moderate physical activity lowers blood pressure and helps your body
control stress and weight.
Resource: Food & Nutrition Magazine (from the Academy of Nutrition and Dietetics)

7.  Oatmeal
 Soluble Fiber
 Regulate blood sugar levels
 Carry excess cholesterol out of the body
 Soy (soybeans, tempeh, edamame,
tofu)
 Reduces LDL cholesterol
 Eating 25grams per day may reduce
the risk of heart disease
 Spinach
 Potassium
 Lower blood pressure levels
 Salmon
 Omega 3 fatty acids
 Lowers triglyceride levels
 Reduce the risk of blood clots
 Reduce overall risk for heart attacks
 Lower blood pressure
 Reduce inflammation
 Walnuts
 Polyunsaturated fat
 Reduces blood cholesterol levels
 Lower production of LDL cholesterol
 Omega 3s

8. Ingredients
 1 cup steel cut oats
 2 apples (cored and sliced)
 1 cup water
 1 cup 1%milk
 1 tsp. cinnamon
 2 Tbs. brown sugar
 ¼ cup nuts
 One pinch salt
Directions
1. Place apples, brown sugar, cinnamon and salt in
crock pot. Pour in the oatmeal, milk, and water. No
need to stir.
2. Cook on low overnight (about 8 hours). Serves 4.
Recipe
Calories: 220
Total Fat: 6.5g
Saturated Fat: 1.2g
Sodium: 237mg
Carbohydrate: 36.5g
Dietary Fiber: 5.3g
Protein: 6.5g

9. Ingredients
 1 Tbs. olive oil
 1 Tbs. balsamic vinegar
 Red pepper to taste
 2 garlic cloves, minced
 4 large portobello mushrooms
 5 ounces spinach, roughly chopped
 1 small onion, chopped
 4 ounces reduced fat feta
 Lemon zest
Directions
1. Sprinkle mushrooms with olive oil and vinegar and
broil on high for 2 minutes
2. Sauté onion. Add kale and garlic. Fold in goat cheese
3. Sprinkle with red pepper, lemon zest
Recipe
Calories: 86
Total Fat: 4.5g
Saturated Fat: 1.7g
Sodium: 249mg
Carbohydrate: 6g
Dietary Fiber: 1.8g
Protein: 7.2g

10. Ingredients
 1/2 cup walnuts
 1/2 cup dried cranberries
 2 Tbs. dark chocolate chips
Directions
1. Mix all ingredients and enjoy!
Recipe
Calories: 122
Total Fat: 10.2g
Saturated Fat: 1.2g
Sodium: 0mg
Carbohydrate: 5.3g
Dietary Fiber: 1.6g
Protein: 4.0g