Dietary Patterns
A commonly recommended heart healthy diet
What is Mediterranean or DASH diet?
The type of fat we want to reduce
What is saturated fat?
Grains that are high fiber
What is oatmeal, wild rice, brown rice, farro, quinoa, corn tortilla, whole grain bread/pasta?
What is a whole grain?
Sodium goal for most people
What is less than 2,300 mg per day? (1 tsp)
What is less than 600 mg per meal?
What is less than 300 mg per snack>
The amount of times I should eat fatty fish per week
What is twice?
Heart healthy eating patterns include a lot of ____
What is plant foods?
Common sources of saturated fat
What is fatty meats, poultry skin, butter, lard, shortening, coconut oil and heavy cream based desserts, sauces and soups?
A whole grain is typically
What is a grain that has 2-3 grams of fiber per serving?
The most common sources of high sodium in our diets
What is (Snack foods, frozen meals, boxed/canned pasta/soup, preserved meats, dining out, breads and cheeses?)
Low saturated fat on a label is typically less than
What is 3 grams of saturated fat?
Eating a high fiber diet is beneficial because
What is?
Lower LDL
Improved blood pressure
Fullness (slows digestion)
Blood sugar control
Healthy/regular bowel movements and gut health
Common sources of unsaturated fat
What is olive oil, plant oils (canola, sunflower, peanut, avocado, safflower, veggie, etc), nuts, seeds, avocado, olives and cold water fatty fish?
High fiber plant proteins include
beans, peas, soy products (edamame!), and lentils
A way to reduce sodium in diet
What is read food labels?
What is look for low to no sodium added canned, frozen foods?
What is reduce dining out?
What is reducing sports drinks?
The amount of fiber we need in a day
What is 25 grams for most women and 35 grams for most men?
Heart healthy diets are also low in
What is added sugar?
What is sodium?
What is alcohol?
Fishes high in omega-3 fatty acids
What is salmon, mackeral and trout?
What is sardines, anchovies and herring?
What foods are high in fiber?
MOST plant foods!
What is?
Beans, Whole Grains, Veggies, Whole Fruits, some nuts/seeds
Foods that commonly have more added sugar than we think
What is breakfast foods? (cereal, flavored oats and granola bars, waffles, pancakes)
What is yogurt?
What is smoothies?
What dairy fat % I should choose most often
What is 2% or less?
A heart healthy diet has to be very restrictive (vegan, never red meat, dessert or snack foods)
What is no?
Heart healthy diets include most foods
Meats highest in saturated fat include
What is processed/cured meats?
(bacon, hot dog, bologne, sausage, proscuitto, ribs, ribeye, marbled meats, fried meats, poultry skin)
How frequently we should eat nuts, seeds and legumes per week
What is 3 times per week?
What is
White sugar, brown sugar, raw sugar, honey, maple syrup, agave, condensed fruit juices, corn syrups, etc
Any sugar source added to foods!
What moderate alcohol intake is
What is 1 serving for women and 2 servings for men per day?