Fats and Fiber
Avocados, olive and canola oils, and almonds are a good source of this type of fat.
What is monounsaturated fat?
This "super food" has about 80 calories, 8 gms of protein, but has cholesterol so must be limited to 4-5 per week
What is an egg?
Half of your meal plate should be taken up with what?
What are fruits and veges?
The amount of sodium we should limit ourselves to daily (less if hx of heart failure)
What is 2000 mg?
Nutrition information on food labels is based on this
What is a serving size?
Beef, butter, and whole milk are sources of this type of fat.
What is saturated fat?
Choosing fruits and veges with this descriptive term is an excellent choice, as these will have more nutrients and antioxidants
What is bright in color?
a quarter of your meal plate should be taken up by these 2 food groups
What are protein sources and carbohydrate sources?
These physical effects can be the result of a high sodium meal
What is swelling in feet, hands, around eyes, weight gain, and higher blood pressure?
Two new categories on nutrition labels what were added recently, as too much of these can directly impact our cardiac health
What are added sugars and trans fat?
These types of fat contribute to coronary artery disease
What is saturated fats and trans fats?
These super foods have large amounts of protein and contain omega 3 fatty acids under the skin
What is fish? (salmon, swordfish, haddock)
This is a healthier form of carbohydrates, with more nutrient value and more fiber
What are whole grains?
Heavily processed foods tend to be very high in this to add flavor and act as a preservative
What is sodium?
In addition to serving size, this measurement is also important to know when reading food labels
What is servings per container?
These foods are high in fat, but low and no fat options are available; these are a good source of protein and calcium
What are dairy products?
Often overlooked, these super foods are high in protein and fiber
What are beans, soy products and lentils?
These are 3 examples of "healthier" oils to cook with and add to foods
What are olive oil, cannola oil, and avocado oil?
These can replace the salt that you add to foods at the table
What is Mrs. Dash, paprika, onion powder, garlic powder
These are "catch phrases" to avoid when ordering a meal at a restaurant
What are sauteed in butter, fried, salted, sauced, and dressing?
This nutrient can make you feel fuller longer, help lower cholesterol, and aid in bowel regularity.
What is fiber?
surprisingly, this sweet, delicious treat is considered a super food!! (in proper serving size)
What is dark chocolate?
Doing this prior to each meal will help you feel more full, decrease your appetite, and keep you hydrated
What is drinking 8 oz or more of water?
The foods that Americans eat regularly that contain the most sodium
What are pizza, burgers, cheese, hotdogs/sausages, cold cuts
Healthier food prep, cooking, and serving options to request when ordering your restaurant meal
What are broiled, grilled, baked, sauces and dressings served "on the side", prepare without butter/salt?