Hypertension
This nutrient can increase blood pressure
What is sodium?
These are the 3 main types of fat in our diet
What are: unsaturated, saturated, trans?
This is a serving of meat?
What is 3oz?
Deck of cards
These are foods high in sodium (salt)
What are: bologna, sausage, deli meats, processed cheese slices, potato chips, canned foods
Sea salt & Kosher salt are better for you than table salt
1 teaspoon of salt = 2400 mg of sodium
Sea salt and Kosher salt have larger flakes
Sea salt may contain some minerals, but you won't eat enough to reap the benefits
This nutrient plays an important role in blood pressure regulation and stroke prevention. It is in foods such as potatoes and bananas
What is potassium?
This type of fat is mainly found in animal products such as beef, lamb, pork, poultry, butter, milk products
What is saturated fat?
This is a serving of cheese
What is 1.5oz?
Cheese string
This is 1 way to lower salt intake?
What is avoid using the salt shaker at the table, cook from scratch, season food with herbs & spices?
Eggs are bad for your cholesterol (especially the yolk)
Versatile, affordable, convenient source or protein
Yolks contain most of all of the vitamins A, D, E, K, folate, iron, calcium, zinc, choline and lutein
Blood cholesterol is only reflective of about 20% of the cholesterol we eat
This is the maximum amount of Sodium that an individual should consume per day, as recommended by Health Canada
What is 2300mg?
(1 teaspoon daily)
This are food sources of unsaturated fats
What are salmon, trout, herring, sardines, avocado, olive oil, canola oil, nuts, seeds?
This is a serving of 100% fruit juice
What is 1/2 cup (125ml)?
The DASH diet encourages limiting sodium and getting enough of these other nutrients?
What are: potassium, calcium and magnesium?
Butter is better than Margarine
Butter: saturated
Margarine: unsaturated
Margarine is 1 molecule away from being plastic (margarine is very similar to plastic in molecular structure)
By that logic: humans are 1 molecule away from being a banana
This is the main source of sodium (salt) in our diet
What are processed foods?
This storage form of fat increases when we consume too much sugar or alcohol?
What is triglycerides?
This is a serving of nuts?
What is 1/3 cup?
Palm of hand
Using this on the nutrition label is an easy way to determine if a food has a little or a lot of salt?
What is the % Daily Value? (DV)
I should eat gluten free
Weight loss and more energy (more fruits/vegetables, less processed, cooking from scratch)
Nutrient poor (low fiber, calcium, iron, B vitamins)
Added fat, sugar, salt, calories
Expensive
Can salt be a part of healthy eating?
Yes! Some salt is necessary for survival - Moderation!
maintains fluid balance
muscle contraction and relaxation
helps us sweat to cool us down, prevent dehydration and heat stroke
These are 2 types of fat measured in your blood when your doctor measures your lipid profile (cholesterol)
What are HDL (high density lipoprotein) and LDL (low density lipoprotein)?
A bagel is equal to how many slices of bread?
4
The DASH diet is based on eating a diet rich in fruits and vegetables, whole grains and low-fat protein. This is what the acronym DASH stands for…
What is: Dietary Approaches to Stop Hypertension?
You should not eat after 8pm
There is no witching hour
No mindful eating (planning, portion control, appropriate choices)