1. Week 4 of Nutrition Class!!!

2. A Nutritionist Truth-Bombed Us, Hard

3. How to eat to be Heart Healthy
Limit Saturated and Trans fats
Eat foods that are low in cholesterol
Limit Red meats, sweets, and foods high fats
Try to eat foods rich in potassium, magnesium and calcium

4. The DASH Diet DASH stands for Dietary Approaches to Stop Hypertension
The DASH diet emphasizes vegetables, fruits and low-fat dairy foods — and moderate amounts of whole grains, fish, poultry and nuts.

5. The DASH Diet Nutritional Goals
Daily and Weekly DASH Eating Plan Goals for a 2,000-Calorie-a-Day Diet
Food Group
Daily Servings
Grains
6-8
Meats, poultry, fish
6 or less
Vegetables
4-5
Fruit
2-3
Low fat or fat-free dairy products
Fats and Oils
2-3
Sodium
2300 mg or less
Nut, Seeds, dry beans and peas
4-5/week
Sweets
5 or less/week

6. Heart Healthy Foods Whole grains Oatmeal Brown rice Quinoa
Low fat Dairy
Greek yogurt
Skim milk
Fruits and Vegetables
Healthy fats
Avocado
Eggs
Extra virgin olive oil

7. The Effects of Sodium on Your Body
Increased blood pressure
Stroke
Heart failure
Stomach cancer
Kidney disease & kidney stones
Headaches
Appearance
Increased water retention= puffiness, bloating, weight gain

8. Sodium Continued
Much-Sodium-Infographic_UCM_454468_SubHomePage.jsp

9. How to Reduce Sodium Intake
Choose packaged and prepared foods carefully.
Choose canned vegetables labeled “no salt added” and frozen vegetables without salty sauces.
Use onions, garlic, herbs, spices, citrus juices and vinegars when cooking in place of salt to add flavor.
Drain and rinse canned beans and vegetables – this can cut the sodium by up to 40 percent.
Pick fresh and frozen poultry that hasn’t been injected with a sodium solution.
Check the fine print on the packaging for terms like “broth,” “saline” or “sodium solution.”
Choose condiments carefully!
For example, soy sauce, bottled salad dressings, dips, ketchup, jarred salsas, capers, mustard, pickles, olives and relish can be sky-high in sodium.

10. Cholesterol and Your Body
Cholesterol: a fat found in your blood
LDL: contributes to plaques that clog arteries (Lousy)
HDL: removes cholesterol from arteries (healthy)
If cholesterol builds up → heart attack or stroke
High cholesterol presents no symptoms
(must be checked by a doctor)

11. Cholesterol Rich and Lacking Foods
Cholesterol Rich Foods:
Meat
Eggs
Butter
Cheese
Milk
Cholesterol Lacking Foods:
Fruits
Vegetables
Grains (oatmeal)

12. Cholesterol Lowering Foods
Foods that lower cholesterol:
Nuts
Oats and barley
Fruits (especially apples, citrus, strawberries, & apples)
Vegetables (especially, red/black beans, okra, eggplant)

13. Recipe of the Week: Salsa Chicken Casserole
Ingredients:
1 cup uncooked rice
1 cup frozen corn kernels (thawed)
1 (15 oz.) can black beans
1 (16 oz.) jar salsa
1 cup chicken broth
½ Tbsp chili powder
2 large (1.5 lbs.) chicken breasts
1 cup shredded cheddar cheese
How to prepare:
Preheat the oven to 375 degrees. Drain and briefly rinse the black beans. Add the dry rice, black beans, corn, salsa, chicken broth, and chili powder 8×8 inch casserole dish. Stir until everything is evenly combined.
Cut the chicken breasts into pieces each. Push the chicken pieces down into the rice salsa mixture in the casserole dish. Cover the casserole dish tightly with foil. Bake for one hour.
Take the casserole dish out of the oven, test the rice with a fork to make sure it is tender. If it is not, recover the dish, return it to the oven, and bake for minutes more. Sprinkle cheese on top.

14. Recipe of the Week:

15. REMEMBER!!!!!
NO CLASS NEXT WEDNESDAY MARCH 8th!! We will pick back up the following Wednesday!