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Instructions & Questions Here you are able to raise your hand, or request the speaker to speak louder/softer. This area allows you to comment or ask the.

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Presentation on theme: "Instructions & Questions Here you are able to raise your hand, or request the speaker to speak louder/softer. This area allows you to comment or ask the."— Presentation transcript:

1 Instructions & Questions Here you are able to raise your hand, or request the speaker to speak louder/softer. This area allows you to comment or ask the presenter questions. If you cannot currently hear the audio, please start a private chat with Leah Kaiser. To start a private chat

2 The Heart Healthy Pantry Julie Kennel, PhD, RD, CSSD, LD Program Director, Dietetic Internship Department of Human Nutrition OSU Extension

3 Learning Objectives Describe a heart healthy food plan. Identify foods to stock in the pantry to support a heart healthy food plan. Outline recipes of heart healthy dishes that can be assembled in 15 minutes or less.

4 Heart Healthy Plan Whole grains Low-fat dairy Vegetables Fruits Lean protein Oils, nuts, seeds

5 Heart Healthy Nutrients Fiber Potassium Magnesium Calcium Phytonutrients Omega-3 fats Challenges: keeping sodium, and saturated and trans fat within limits

6 Go-to Whole Grains Oatmeal Brown rice and whole grain pasta Quinoa Whole grain cereals Low-fat popcorn Whole grain bread Whole grain tortillas Low-fat granola Kick to the curb: High sugar, low fiber breakfast cereals and cereal bars

7 Go-to Low-fat dairy Low-fat yogurt and cheeses (refrig) UHT treated milk and soymilk Fat-free evaporated milk – Use in place of cream or full fat milks Macaroni and cheese Mashed potatoes Casseroles and soups

8 Go-to Vegetables & Fruit Dried blueberries, cranberries, and raisins Sweet potatoes Roasted red peppers Winter squash and pumpkin Vegetable soups/broths Tomatoes Canned fruit (packed in juice) Dried mushrooms Kick to the curb: banana chips, fruit roll ups

9 Go-to Pantry Proteins Canned fish – Salmon – Tuna – Trout – Sardines Canned or dried beans and lentils Canned chicken, low-fat

10 Go-to Oils, Nuts, Seeds Peanut butter Flaxseed, ground Almonds and walnuts Olive, Canola, and Safflower Oils Cooking spray Kick to the curb: Chips, cookies, and crackers A little goes a long way!

11 A few additional items… Red wine Dark chocolate Tea Balsamic vinegar Dried herbs and spices Low-fat cream of mushroom and chicken soups

12 Power Breakfasts Reinvent your oatmeal Add 2-3 of the following: -Dried fruit -Sliced almonds -Chopped walnuts -Flaxseed -Peanut butter -Applesauce (no sugar added) Banana Wrap -1 six in. whole grain tortilla -1 banana -2 T. peanut butter -Touch of honey -2 T. raisins (optional) -Lay tortilla flat. Spread peanut butter and honey on tortilla. Place banana in the middle and sprinkle in the raisins. Wrap, and serve. Prep time: 5 min Ready in: 5 min Prep time: 5 min Ready in: 5 min

13 Refueling at Lunch Salmon Pasta Salad -4 oz whole grain rigatoni, cooked and drained -1 c. canned salmon -1 c. cherry tomatoes, quartered -1/2 small red onion, sliced -1-2 marinated artichoke hearts -1/4 cup olive or canola oil -1/4 cup lemon juice -1 teaspoons dill weed -1 garlic clove, minced -Salt and pepper In a large bowl, toss the first 5 ingredients. For dressing, combine the oil, lemon or lime juice, dill, garlic, salt and pepper; mix well. Pour over pasta. Cover and chill. Prep time: 15 min Ready in: 15 min Recipe courtesy of Allrecipes.com on 1/12

14 Quick Dinner Options Chicken Enchiladas Red beans and rice Spaghetti squash marinara Crockpot lentil stew Salmon burgers Chili topped baked potatoes What are your ideas?

15 The Heart Healthy Pantry Have a variety of whole grains stocked to form the base of your meal Build on the base with vegetables and fruits and lean proteins For baking, whole-wheat flour or spelt flour can often be substituted in for white flour. Cornmeal is a great option for muffins, pancakes, etc. Portion sizes are still important

16 More Information Heart Healthy Recipes, Food Network 20 Cheap Heart Healthy Dinners Stocking a Heart Healthy Kitchen Eat for a Healthy Heart, OSU Extension Chow Line Modifying a Recipe to be Healthier American Heart Association

17 Enroll with a Health Coach NOW! (614)


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