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 – 20-30 min. 2 slices, 179 calories vs 2 slices frozen supreme pizza

700 calories! http://

www.mayoclinic.com/health/healthy-recipes/NU00447 for these recipes + more!

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 DietGuide 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 Pyramid

Choose 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: Cal Carb Fat Pro

Na Sug

536 73 14 30 16

9 5

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!