Healthy Eating
What are the 5 main food groups?
Protein
Carbohydrate
Dairy
Fruits
Vegetables
TRUE or FALSE?
You can decrease your blood pressure by limiting sodium intake.
TRUE!
True or false?
HDL is our good cholesterol
True
Name a source of unsaturated fat.
Olive Oil
Walnuts.
Sunflower seeds.
Fish, such as salmon, mackerel, herring, albacore tuna, and trout
Vegetable /canola oils (liquids at room temp)
Imagine you were craving a hamburger and fries for a meal. What might be a healthier substitution?
Turkey burger or chicken breast
Add more vegetables
Choose a lower sodium cheese
Baked fries or sweet potato instead of deep fried
What is the current recommendation for sodium?
1500-2000mg/day
What are the 2 types of fiber?
Soluble and insoluble
Name a source of saturated fat.
Fatty cuts of beef, pork, and lamb.
Dark chicken meat and poultry skin.
High-fat dairy foods (whole milk, butter, cheese, sour cream, ice cream)
Tropical oils (coconut oil, palm oil, cocoa butter)
Lard.
Name a heart healthy snack
Fruit +low fat cheese
Vegetable + hummus/peanut butter
Low fat yogurt
Whole grain crackers + tuna
How much sodium is in 1tsp of table salt?
2300mg!
How much Fiber is recommended each day?
25-35g
Name 2 ways to lower your triglyceride levels.
•Physical activity
•Healthy body weight
•Limit unhealthy fats
•Omega-3 Fatty Acids
•Choose whole grains and high-fiber foods instead of refined carbohydrates
Name a source of Omega-3 Fatty Acids
Salmon
Walnuts
Flaxseeds
True of false?
Too much salt in the diet can lead to water retention
True!
Which type of fiber can help lower cholesterol?
Soluble fiber
Oatmeal, kidney beans, pears, avocados, carrots
We should aim to keep our triglyceride levels at or below:
<150 mg/dL