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Eating for a
Healthy Heart Why be concerned with your blood lipid profile? Individuals who have high blood levels of total cholesterol, triglycerides and/or low-density lipoproteins are at greater risk of developing cardiovascular disease (heart disease). Changing your diet is an important step toward improving your blood lipids. This brochure provides nutritional information to assist you in making healthier food choices.
Definitions
Cholesterol is a waxy substance found in the blood. About 80% of this cholesterol is produce naturally by your liver. Only about 20% of your blood cholesterol is influenced by the food you eat. It is required by your body to make cell membranes, steroid hormones (e.g. sex hormones), and vitamin D (a vitamin that is good for your bones). However, when blood cholesterol levels are too high the risk of developing cardiovascular disease (often called heart disease) is significantly increased. This risk can be compounded by other factors including: cigarette smoking, increasing age, a family history of cardiovascular disease, high blood pressure, weight, and a sedentary (non-active) life-style. Total cholesterol (TC) is an overall assessment of all blood lipids (fats) including high density lipoproteins (HDL), low-density lipoproteins (LDL) and triglycerides (TG).
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Low Density Lipoproteins (LDL) are commonly referred to as ‘bad cholesterol’. High levels of LDL cholesterol can lead to an accumulation of fatty plaque in your arteries increasing your risk of heart disease. High Density Lipoproteins (HDL) are commonly referred to as ‘good cholesterol’. HDL cholesterol works to return excess cholesterol from your body cells to your liver where it is broken down and excreted. High levels of HDL cholesterol can help to reduce your risk of heart disease. Triglycerides (TG’s) are fatty components that are carried in your blood. TG’s are transported throughout the body in lipoproteins such as LDL. Higher than normal TG blood levels are also associated with increased risk of cardiovasular disease (CVD).
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Tracking your progress is a good way to keep yourself motivated! Date:
TC (mmol/L)
HDL(mmol/L)
LDL (mmol/L)
TG (mmol/L)
Desirable
< 5.2
> 0.9
< 3.4
< 2.3
< 3.5
< 3.3
Borderline High
5.2 - 6.2
--
3.4 - 4.1
2.3 - 4.5
5.0
4.5
>6.2
--
>4.1
>11.3
> 9.0
< 7.0
High
Ratio: Tchol/HDL Males Females
Your Lab Values:
Reference: (NECP, 1994; NECP 1993)
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Lipid Management Dietary Cholesterol Dietary cholesterol is found in foods of animal origin including meat, eggs, milk and dairy products. For most individuals, dietary sources of cholesterol have only a small effect on blood cholesterol levels. High levels of saturated fat, trans fat, and high overall fat intakes can negatively influence blood cholesterol levels. Remember: Cholesterol-free foods are not always fat-free! For instance, potato chips are cholesterolfree but they are fried in hydrogenated vegetable oils and are therefore high in saturated fat! Read product labels to find out what type of fats are inside! Label Reading Tips... • Ingredients are listed in decreasing order by weight (the first ingredient is present in the greatest amount) • Nutrition information is listed “per serving”; compare the amount in this serving to the amount you would normally eat (for example if their serving is for three cookies and you usually eat six you will need to double the nutrition info). • Use the RDI (recommended daily intake) to decide if a product contains a little or a lot of a vitamin or mineral. • When looking at fiber on a product label consider that per serving: • 6g = a very high source • 4g = a high source • 2g = a source
Fat Facts ✘ Saturated fats tend to raise blood cholesterol. They are generally solid at room temperature and are usually found in foods of animal origin such as: • whole milk and cheeses • lard, shortening, butter or margarine • coconut or palm oils • fatty cuts of beef Many of these foods provide important nutrients to our diets. In order to reduce saturated fats while still
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www.ualberta.ca/HealthInfo benefiting from the nutrients these foods have to offer: • Choose leaner cuts of meat. • Choose skim, 1% or 2% milk. • Choose lower fat dairy products. • Use non-stick cookware to reduce the amount fat you need for cooking. • Choose canola or olive oils. • Remove the skin before you cook your poultry. • Watch your portion sizes. (A serving of meat is about the size and thickness of a deck of cards.) ✘ Hydrogenated (Trans) Fats are oils (unsatu-
rated fats) that are solidified to form hard fats (saturated fats). By changing the molecular structure of the fat from liquid to solid trans fats are formed. Trans fats tend to raise your LDL blood cholesterol levels. ☛ To reduce your intake of trans fats limit your intake of packaged food such as crackers, cookies and potato chips and choose non-hydrogentated margarine (check the label). ✔ Unsaturated Fats include polyunsaturated and monounsaturated fats and may work to improve blood cholesterol levels. ✔ Polyunsaturated Fats (PUFA’s) are liquid at room temperature. PUFA’s work in the body to reduce blood lipid levels. They are found in vegetable oils such as: corn, safflower and sunflower. ✔ Monounsaturated Fats (MUFA’s) are the most effective fats for combating elevated blood lipids. MUFA’s are also liquids at room temperature. MUFA’s are mainly found in canola or olive oils. MUFA’s have the ability to reduce LDL levels (“bad cholesterol”) without reducing HDL levels (“good cholesterol”).
How do I improve my lifestyle and dietary habits to help me lower my blood lipid levels? Lifestyle changes
Begin by examining your current life-style. Do you eat on the run? …Do you smoke?…Could you exercise more? Through healthy eating and exercise, it is possible to significantly reduce your blood cholesterol level. Individuals who incorporate exercise into their daily regimen also find it considerably easier to main-
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tain and achieve a healthy body weight. Here are some examples of lifestyle changes to get you started: • Walk to school or work etc. • Get off the bus at an earlier stop and walk the rest of the way home. • Take the stairs instead of the elevator. • Quit smoking. • Take at least 15 minutes for yourself every day to relax. • Do sit-ups or push-ups before bedtime. • Go for a brisk walk during your lunch break. • Reduce alcohol consumption to < 2 drinks/wk. (Choose red wine instead of beer.) • Limit caffeine intake. (e.g. Limit coffee to < 4 cups/day or choose tea instead.) Physical Activity Canada’s Physical Activity Guide recommends
choosing a variety of activities from endurance activities 47 days a week (walking, skating, yard work) to flexibility activities 4-7 days a week (bowling, T’ai Chi, golf, vacuuming) and strength activities 2-4 days a week (climbing stairs, carrying books, weight training).
The time needed for an activity will depend on the effort, whether it be light, moderate or vigorous effort. Some examples include light walking or easy gardening for 60 minutes, brisk walking or biking for 30-60 minutes, and aerobics or jogging for 20-30 minutes. For more information visit: www.phac-aspc.gc.ca/pau-uap/paguide/start.html GET ACTIVE! Physical activity can do more for your body than you may know. Regular physical activity can help to prevent heart disease and stroke and is a great form of stress relief. Aim for 30 min or more of movement each day. This does not mean you need to purchase an expensive gym membership and hop on the nearest treadmill. This goal can easily be achieved by adding exercise into your daily routine. Add up any physical activity that last a minimum of 10 min to reach your daily total. For the most rewarding experience choose activities you enjoy.
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Dietary Changes The goal of a lipid-lowering diet is to reduce your daily total fat intake to less than 30% of daily total calories. The average person should not exceed a fat intake of 50 -70g per day. Less than 10% of the calories from fat should be from saturated fat. Don’t become fat-phobic. Fat adds flavor to your food and it helps you to feel satisfied for longer periods of time after you’ve eaten a meal. While it is important to reduce your total fat intake and to choose healthier fats, you don’t need to eliminate them all together. An extremely low-fat diet may lead you to overindulge in the other food groups; these excess calories are also stored as fat in the body. Use the information that follows to help you choose a healthy, well balanced diet.
Healthy Choices: Fats and Oils Limit to 3-6 servings of fats & oils per day. One serving = 5 ml (1 Tsp.)
Why is Fat Fattening? Fat is more calorie-dense than other macronutrients. 1g fat = 9 calories 1g protein = 4 calories 1g carbohydrate = 4 calories Choose More Often: • non-hydrogenated, soft margarine or cooking sprays • vegetable oils (canola, olive, safflower or sunflower) • fat-free/calorie-reduced salad dressings • reduced fat spreads (cream-cheese light (17% M.F.) or ultra-low-fat (5% M.F.), low-fat mustard spread with marjoram or tarragon) • fat-free sour cream • fat-reduced gravy. See recipe next page. • light-peanut butter (2 Tbsp.) • unsalted nuts (about 1/4 cup): walnuts, almonds, pecans, chestnuts • unsalted seeds (about 1/4 cup): pumpkin, sunflower, sesame seeds
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Choose Less Often: • lard or shortening • hard butter or hydrogenated margarine • regular salad dressings or sour cream • tropical oils (high in saturated fat) e.g. coconut, palm kernel, coca butter • cashews, macadamia nuts, brazil and pistachio nuts • regular peanut butter or sandwich spreads • alcohol (in moderation): one drink = e.g. 45 ml (1-2 oz.) spirits, 150 ml (5 oz. wine) or 350 ml (1-12 oz. bottle beer)
Prepare your own low-fat gravy: drippings bouillon cube low-salt water salt-reduced soya -sauce gravy browning flour
2 Tbsp. 1 2 cups 1 Tsp. 1/2 Tsp. 2 Tbsp.
• Add flour to cold water and shake to make a slurry. • Bring drippings, water, soya-sauce and water to a boil. • Add slurry gradually (stirring constantly) until thickened. • Add gravy browning.
Omega 3’s What are Omega 3’s? Omega three fatty acids are a type of polyunsaturated fatty acid. They are essential for human health and are believed to offer protection against heart disease and a number of other chronic disorders. There are three main forms of omega 3’s: alpha linoleic acid (LNA), eicosapentanoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids are not made by your body. However, the short chain LNA can be converted to DHA and EPA, though at a very inefficient rate. How do I include more Omega 3’s in my diet? Since our bodies cannot produce these essential fats it is important that we include good source in our diets. See chart below for sources of all three forms of omega 3’s (listed from sources with most to least).
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Source of EPA and DHA
• • • • • • •
mackerel herring salmon trout halibut tuna Oomega-3 enriched eggs
Source of LNA
• flax seed (ground) • walnuts • canola or soya oil (non-hydrogenated) • vegetables (mixed) • beans/peas • nuts
Salt (Sodium)
Sodium is a mineral found in table salt and added to many processed foods. It is essential to proper body functioning; however, in excess it can contribute to elevated blood pressure, particularly in salt sensitive individuals. People who are over 45, have diabetes or kidney disease or are of African decent are at greater risk for salt sensitivity. For these individuals it is important to limit dietary salt intake. Sodium Facts: Salt Sources: • 11% added at the table and in cooking • 12% occurs naturally in foods and drinking water • 77% from processed and restaurant foods. The average Canadian consumes 2 teaspoons of salt each day. To maintain healthy blood pressure limit salt intake to 1 tsp ( 2300 mg) per day.
Tips to Reduce Salt Intake: • Limit added salt at the table and in cooking. Start gradually and remember to taste before you add. • Use garlic. lemon juice, herbs, onion, pepper and other spices to add flavour. • Use a commercial herb m ix to season food at the table or while cooking (one to try: Mrs Dash) • Limit salty snack foods, prepared meats and highly salted processed foods such as chips, crackers, microwave popcorn and nuts. • Choose whole fresh foods over processed varieties whenever possible. • Read food labels to learn how much salt is in a product. Sodium levels can vary significantly between brands so be sure to compare. • Limit your consumption of fast food as they are usually very high in salt.
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• Use condiments such as ketchup, soy sauce mustard, salad dressing and BBQ sauce in small amounts. • Limit pickled foods.
Alcohol Consumption Can alcohol reduce my risk of heart disease? Some studies have shown that moderate alcohol consumption (1-2 drinks per day, maximum 14 per week for men and 9 per week for women) may be protective against heart disease. One Drink Equals... Beer
1 bottle (~350 ml); 5% alcohol
Wine
5 oz. (~150 ml); 12% alcohol
Liquor
1 1/2 oz. (~45 ml); 40% alcohol
This protective effect, which has been noted specifically in red wine, may be attributed to the activity of ethanol, which reduces the likelihood of your blood platelets to clump and form blood clots, and to the action of flavinoids found in grape products (some studies suggest that a glass of grape juice may have similar protective effects). Should I Start Drinking Wine? Drinking is an individual choice. If you don’t drink already there is no need to start. If you already drink, keep it moderate; there are numerous risks to excessive alcohol consumption including: • increased levels of blood fats* • weight gain can occur as a result of high calories in alcohol* • increased blood pressure* • interaction with medications • negative effects on other medical conditions. • alcoholism *Because several of these factors associated with alcohol intake can influence your blood lipids and other risk factors for heart disease your health care practitioner may recommend that you limit alcohol intake to lower than these suggested “moderate” amounts.
Research has shown that adults require more than 1000 mg of calcium each day. This nutrient, found in dairy products, can help to prevent the development of osteoporosis later in life. Recent research also indicates that a calcium rich diet can aid in weight loss and weight maintenance. Choosing lower fat milk products can help to build and maintain strong bones and a healthy heart. Choose More Often: • skim or 1% milk (250 ml) • cottage cheese (a good source of protein) < 2% M.F. (125 ml = 1/2 cup) • low fat skim mozzarella cheese, swiss cheese or fatreduced cheddar (50g) • fat-free or diet yogurt (175 ml =3/4 cup) • skim or fat-free cheese slices (2 slices) • ice cream (1% M.F) or low-fat/fat-free frozenyogurt or ice milk (125 ml =1/2 cup) • milk-based puddings (125 ml =1/2 cup)
Choose Less Often: • non-dairy creamers (powder, liquid or frozen) • half & half • whole (homogenized) or condensed milk • regular whipping creams, ice cream or frozen yogurt •cheese whiz (if you enjoy cheese whiz, choose cheese-whiz light occasionally)
Milk is an excellent source of calcium and it is vitamin-D enriched.
Healthy Choices: Milk and Milk Products Choose 3-4 servings of milk and milk products each day.
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www.ualberta.ca/HealthInfo Fruit Smoothie
3/4 cup fruit flavored yogurt 1 1/2 cups mixed berries 1/2 banana 2 cups milk Blend all ingredients in a blender. Makes about 4 cups.
Strawberry & Pineapple Smoothie 1 cup strawberries 1/2 cup pineapple 3/4 cup vanilla yogurt 1 cups milk Blend all ingredients in a blender. Makes about 2 cups.
Healthy Choices: Meat and Alternatives Adults need 2-3 servings of meat and/or meat alternatives per day. The recommended portion size for a serving of meat is 50-100g = 2-3 oz. (approximately the size of a deck of cards). A serving of beans is 1/2-1 cup and a serving of tofu is about 100g (1/2 cup). This food group provides the majority of the protein and iron that your body needs. Many Canadians consume more than the recommended amount of meat.
• fish, baked, broiled, BBQ, frozen, unbreaded, or canned in water • eggs, (maximum 2-4/wk) • egg whites (2) • egg substitutes (125 ml or 1/2 cup Egg Beaters/ Nature Egg) • tofu (125 ml =1/2 cup) • organ meats (in moderation) e.g. liver, kidney • fat-reduced peanut butter (30 ml =2 Tbsp.) • low fat/fat-free luncheon meats e.g. peppercorn chicken breast, honey dijon ham etc. (check your supermarket) • beans (black, navy, lima, kidney, chick peas etc.) and lentils (1/2 - 1 cup) • shell-fish (in moderation) e.g. scallops, lobster, crab, etc. (100-150g =3 -5 oz.) Choose Less Often: • canned items packed in oil (e.g. salmon, tuna or ham) • deep-fried entrees of beef/chicken or fish • regular processed or luncheon meats • bacon (back bacon is better as an occasional alternative or choose low-fat frying ham) • regular wieners or sausages (low-fat wieners are a better choice) • regular peanut butter (choose light peanut butter 1 serving = 2 Tbsp)
To reduce saturated fat intake in your diet, choose leaner cuts of meat that are well trimmed with little marbling. Reducing your portion size will also help you to reduce your daily fat intake. Choose more often: • beef (e.g. chuck and standing rib-roasts, stewing beef, extra-lean ground beef, striploin, rib-eye, wing or club steaks, round, tenderloin, sirloin) • pork (tenderloin, ham, leg roast, ham steaks, ham cutlets) • lamb (leg, loin chop, shoulder cut) • veal (round, rump and tenderloin) • chicken, skinless (breast, leg, drumstick etc.) • turkey, skin removed (breast, legs, wing etc.)
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www.ualberta.ca/HealthInfo BEANS
Beans and lentils are an excellent source of protein, they’re low in fat, high in fiber and they’re inexpensive. Include beans in your diet more often. • Add lentils to brown rice to make pilaf dishes • Add to stews, soups and casseroles. For example, replace some/all of the ground beef in lasagna with lentils, or top your pizza with beans instead of processed meat. • Mix cooked/canned beans with cooked rice, vegetables and salsa to make a quick burrito. • Use legumes as a sauce extender: puree/mash and add to tomato-based sauces for pizza, spaghetti, lasagna, taco filling, or sloppy-joes. • Pureed beans are a great base for dips and spreads! • Add beans to salads for extra fibre: chick peas, navy beans, and lentils marinate well.
• dark green, orange and yellow coloured vegetables (e.g. broccoli, squash, carrots, brussels sprouts and spinach) • choose fresh frozen or canned fruits/vegetables such as: mixed vegetables, green peas or yellow beans or fruit canned in it’s natural juice. Keep in mind that juices are naturally low in fibre (prune juice has the most fibre) • juice (125 ml =1/2 cup): orange (calcium enriched is a good choice), apple, tomato juice, grapefruit, cranberry cocktail (light), or mixed fruit juices • pureed fruit cups (unsweetened) (125 ml=1/2 cup) such as Mott’s Fruit Sensations (apple-raspberry etc.) or applesauce, etc. (Blend your own fruit together for a tangy-summertime treat. Try a combination of pears, bananas and orange juice or berries and low-fat yogurt) • choose sweet/starchy vegetables (use only small amounts of butter) such as: parsnip, turnip, beets, corn cob, corn nibblets etc. • choose steamed or baked potatoes (use fat-free sour cream or a combination of lemon-juice and spices to add flavour instead of butter) • choose dried-fruit combinations for a healthy, fibre rich snack (1 serving = 1/4 cup). Be wary of highly sweetened versions (check the label for sugar as an ingredient) • choose mushrooms, lettuce (especially romaine), cucumbers, greens, onions, radish, zucchini and others more often
What is an antioxidant?
Healthy Choices: Vegetables and Fruits
Choose 5-10 servings of fruits & vegetables every day. One serving of a fruit or vegetable = 1 medium or 125 ml = 1/2 cup. Include a wide variety of vegetables and fruits, as each contains different vitamins and minerals. Fruits and veggies are generally low in calories, tasty, and full of antioxidants and fibre (if you eat the skin). Choose More Often: • choose all fruits & veggies more often. • fresh fruit (e.g. apple with skin) or vegetables (e.g. carrot stick)
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Antioxidants are compounds that occur naturally in many plant foods. These compounds can help to prevent heart disease by protecting against the oxidation of LDL cholesterol. LDL oxidation contributes to hardening of the arteries (atherosclerosis) which can in turn increase the risk of heart attacks and stroke. To reap these nutritional benefits choose a variety of vegetables and fruits and whole grain products each day. Note: Both the Canadian Heart and Stroke Foundation and the American Heart Association state that there is no clear evidence to support the use of antioxidant supplements in cardiovascular protection until further clinical trials have been completed. Evidence does, however, support the consumption of a diet rich in food sources of antioxidants including, fruits, vegetables, whole grains and nuts.
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HEALTHINFO • choose fruit filled cereal bars (low-fat) or fignewtons Choose Less Often: • canned fruits in heavy syrup (choose those canned in their own juices) • deep-fried vegetables • vegetables served in a white, cream or butter sauce • sweetened fruit drinks (often mistaken for juice, check the label…is the first ingredient sugar?? e.g. fruit punch) • commercial frozen french-fries or hash-browns
Healthy Choices: Grain Products
Choose 5 -12 servings of grain products every day. Grains are generally low-fat, higher fibre foods that will help keep your lipid levels under control! Whenever possible, choose whole wheat or multigrain breads and cereals. Choose more often: • bread: whole wheat, rye, multi-grain, pumpernickel etc. (1-slice) • bagel, pita bread or kaiser bun (1/2) • small dinner roll (1) • whole-wheat hot dog bun or hamburger bun (1/2) • flat-breads (1) • whole wheat crackers • rolled oats or cream of wheat, (instant portions are convenient but often contain additional salt and sugar) 175 ml =3/4 cup • english muffin (1/2) • pasta noodles (250 ml =1cup) try whole-wheat or spinach • rice (250 ml =1 cup), wild, brown (steamed is a better alternative to fried rice) • dry cereal: high-fibre (250 ml = 1 cup) or bran cereals (75 ml =1/3 cup) e.g. bran buds, raisin bran, regular cheerios) • fat-free croutons (to make you own: slice bread into cubes, season with spices (garlic or oregano work well), broil in oven for 2-3 minutes.) • low-fat pancake mixes (just-add-water) & fruit • low-fat muffins (e.g. bran, oatmeal, carrot, blueberry etc.) & fruit • low-fat cookies (e.g. oatmeal)
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www.ualberta.ca/HealthInfo • low-fat crackers/cookies with allowed fats (in moderation): e.g. digestive biscuits, christie arrowroot, stoned wheat thins, teddy grahams, ginger snaps etc.) • low-fat granola bars (< 2-3 g fat/bar) Note: do it yourself mixes for pancakes, muffins and cookies are often high in trans fats. Read labels carefully. Choose Less Often: • white refined breads: hot dog buns, hamburger buns, pita bread • refined flaked cereals and pre-sweetened cereals • sweetbreads, cheese breads or commercial garlic breads • crackers or cookies made with hydrogenated (trans) fat, butter or lard • pastry: e.g. danishes, croissants, doughnuts • regular muffins • pre-seasoned rice, pasta or potatoes in sauces • egg noodles If you’re eating on the run, why not have low-fat muffins prepared ahead of time? (store muffins in your freezer.) If you buy a muffin, look for the reduced-fat sign and read labels carefully. Some muffins may contain as much fat as a doughnut!
Fabulous Fibre
Aim for 25-30g of dietary-fibre each day. A higher fibre diet tends to be lower in fat. Adequate intakes of dietary fibre have been linked to reduced incidence of colon cancer, diverticulosis, and constipation. Also, recent studies have shown that increases in dietary fibre consumption (especially soluble- fibre) can help to normalize blood lipid levels Soluble Fibre. Soluble fibres are highly fermentable by bacteria in the large intestine and work by trapping water during their passage through the intestinal tract. These fibres include: pectin, psyllium, guar gums, beta-glucans and seaweed extracts. (See table on next page for dietary source of these fibers.) Insoluble Fibre. Insoluble fibres do not dissolve in water, are not digested by bacteria in the large intestine and pass through the intestine virtually unchanged. They act as an ‘intestinal scrubbing- brush’ and come primarily from plant sources including fruit
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with skin) and grain products. These fibres include: cellulose, corn bran and pea fibre. Heart Healthy Muffins
Ingredients: white flour 1 1/2 Cups flaxseed meal (ground flaxseed) 3/4 Cup oat bran 3/4 Cup brown sugar 1 Cup baking soda baking powder salt cinnamon carrots, finely shredded apples, peeled and shredded raisins (optional) chopped nuts milk (1% or Skim) eggs, beaten vanilla extract
2 tsp 1 tsp 1/2 tsp 2 tsp 1 1/2 Cups 2 1/2 Cup 1 Cup 3/4 Cup 2 1 tsp
Directions: • MIX together flour, flaxseed meal, oat bran, brown sugar, baking soda, baking powder, salt and cinnamon in a large bowl. • STIR in carrots, apples, raisins (optional) and nuts. • COMBINE milk, beaten eggs and vanilla. • POUR liquid ingredients into dry ingredients. • STIR until ingredients are moistened. Do not overmix. • FILL muffin cups 3/4 full. • BAKE at 350 degrees F, for 15-20 minutes.
Tips to Include more fibre... • Include 1/4 -1/2 cup of wheat bran daily: • sprinkle bran (Kelloggs Bran Buds or All Bran) on cereal or add to yogurt • Choose breakfast cereals high in fibre as snacks. Mix cereals with nuts and raisins • Increase the consumption of whole grain cereals, flours and other whole grain products • choose whole wheat or multi-grain bread instead of plain white bread • choose brown rice and enriched pasta as an additional source of fibre
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• Increase the consumption of fruits and vegetables: • choose fruit and vegetables instead of larger portions of protein • always eat fruit with the skin (wash skin well) • prepare a serving of vegetables with each meal or eat raw as a snack • eat a serving of prunes daily (3-4 prunes) • Add bran to baked products (e.g. cookies, muffins), blend into shakes and combine into main entrees: • add bran to soups, casseroles, and entrees such as chili for textural variety and increased dietary fibre content Which Foods are High in Fibre? Follow the guidelines in this brochure to ensure adequate intake of grain products, fruits and vegetables Soluble fibre-rich fruits & vegetables: mangoes dried prunes, peaches, apricots, and figs bananas, grapefruit berries fresh fruit with skin (e.g apple, pear etc.) pearl barley brussel sprouts parsnip chick peas Soluble fibre-rich grains: soya flour (defatted) oat meal (dry or cooked) rye bread oat bran brown rice barley psyllium (bran-buds) multi-grain cereals Beans and lentils are also a great source of protein and soluble fibre -e.g. red kidney beans. Meat does not contain fibre. For More information on fibre content of foods visit the Fibre Scoreboard at: http://cancer.ca/ccs/internet/standard/0,3182,3172_ 150407210_165066748_langId-en,00.html
Tips For Dining Out
Though eating well while dining out may appear tricky, its not as difficult as it seems. Below are some tips to consider when choosing from a restaurant
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HEALTHINFO menu. You may find it helps to check out the menu ahead of time to see what choices are available or help you choose a restaurant (many menus are available online). • choose rice, tossed salad or a baked potato over french-fries (use sour cream sparingly) • order reduced-fat dressings on-the-side so you can control the amount you use • choose BBQ, grilled or baked food over pan or deep-fried entrees • choose tomato- based pasta dishes and avoid white sauces (e.g. alfredo, or butter sauce for veggies) • avoid gravy, or ask for gravy as a side (limit serving size to 1-2 Tbsp. =15-30 ml) • choose salads as appetizers or entrees (fruit salad or tossed/Caesar with grilled chicken) • choose ice-cream (1%) or fat-reduced yogurt with fruit for desserts instead of pies, pastries, cakes and cookies • Choose water or milk over carbonated beverages • limit fruit juice to 1/2 cup per day
www.ualberta.ca/HealthInfo Original 1 cup whole milk
1 cup skim (or 1% or 2%)
1 cup whipping cream
1 cup evaporated milk
1 cup sour cream
non fat yogurt or sour cream or 1 cup low fat cottage cheese and 1 Tbsp lemon juice
1/2 cup oil
• • • • • • •
carrot sticks & unsweetened raisins low-fat cheese & whole-wheat crackers whole-wheat bread sticks popcorn (unbuttered, unsalted) or extra-light microwave popping corn fruit or low-fat fruit-filled cereal bars dried-fruit mixture low-fat tortilla chips with salsa low-fat pretzels fruit, fruit-cup (natural juice), or veggies & low-fat dip fat-free popcorn yogurt
1/2 cup apple sauce 1/4 cup apple sauce and 1/4 cup skim milk 1/4 cup apple sauce and 1/4 cup oil
1/2 cup margarine or butter
1/2 cup applesauce
1 whole egg
2 egg whites 1 whole egg and 1 egg white
Healthy Snack Ideas • • • •
Substitute
pastry shell
graham-wafer pie crust
butter or margarine to coat baking pans
vegetable oil cooking spray
white flour
Replace half of the volume of white flour with whole wheat flour
For More Information: Student Health Resource Centre 2-300 SUB www.ualberta.ca/HealthInfo
Recipe Makeover
www.heartandstroke.ca
If you enjoy baking, there are many small changes you can make to make your creations more “heart healthy”.
www.americanheart.org
For best results, change only one ingredient at a time and remember to record your changes for next time.
2006
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