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BREAKFAST Nonfat milk 1 cup (8 oz.) 100% whole wheat Pan de Sal 1 or 2 Margarine ½ tsp. Orange 1

LUNCH Skinless chicken adobo 3 oz. Saute ed eggplant & bitter melon 1 bowl (8 oz.) 1 bowl (8 oz.) EAT HEART SMART Cantaloupe 1/4

DINNER Milk fish (Bangus) 3 oz. Spinach 1 cup (8 oz.) Rice 1 bowl (8 oz.) Banana ½

FILIPINO STYLE

Developed By: The Filipino Community Heart Council American Heart Association San Francisco Western States Affiliate 100 Montgomery St. #1650 San Francisco, CA 94104 Phone: (415) 433-2273 Fax: (415) 228-8402 Website: http://www.americanheart.org

GETTING STARTED: INTRODUCTION FILIPINO DISHES FOR THE FAMILY

This eating guide has been especially developed for those Pork Adobo with Eggplant who enjoy . Food choices have long been Ingredients: identified as a contributing factor to cardiovascular disease. Some typical Filipino dishes have certain ½ lb. Pork loin, fat trimmed, cut in bite size ingredients which can increase these risks. pieces 2 Tbsps. 2 Tbsps. * The American Heart Association recommends that you 1 Tbsp. Brown sugar lower your cholesterol, fat, and sodium intake, and 1 Tbsp. Olive oil achieve and maintain your ideal body weight. These heart 4 Japanese eggplants healthy food choices can be started for persons age two 2 cloves Garlic, chopped 4 Peppercorns and older. Early healthy habits will help yield long term 2 Bay leaves benefits. Cooking Instructions: Heat oil and braise pork at high heat The American Heart Association has identified the until slightly brown. Pour liquid ingredients in followed by following risk factors contributing to cardiovascular the sugar, the herbs and spices. Bring to a boil. Simmer for 20 to 25 minutes. Cut eggplants into halves and place on top disease: of meat while simmering.

Cigarette Smoking *For a more traditional recipe, you may wish to increase the High blood pressure (Hypertension) vinegar by 1-2 Tbsp.

High levels of cholesterol and fat in the blood Serves: 4 Diabetes Obesity Single Serving Nutrient Values Lack of regular exercise Calories 253.1 kc Family history of heart disease Percent calories from fat 62 Use of oral contraceptives Protein 10.25 gm Carbohydrate 13.52 gm For a comprehensive and specialized diet designed to Cholesterol 34.74 mg meet your individual needs, ask your primary care health Sodium 250.7 mg Total Fat 17.14 gm provider to refer you to a registered dietitian. Saturated 6.269 gm Polyunsaturated 0.994 gm Monounsaturated 7.826 gm

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GETTING STARTED: FILIPINO DISHES FOR THE FAMILY AMERICANAMERICAN HEARTHEART ASSOCIATIONASSOCIATION DIETARYDIETARY GUIDELINES LOW CHOLESTEROL Ingredients: Cholesterol is a fatty substance present in foods from animals (Ex. Egg yolk, certain shell fish, organ meats, etc.) High intake leads to 1 clove Garlic, minced increased deposits in blood vessels, which may lead to blockage 1 Tbsp. Fresh ground ginger of blood vessels. 1 tsp. Olive Oil 2 pieces Chicken drumsticks, de-boned & skinless LOW SATURATED FAT 1 c. Day old Saturated fat is from animal and plant sources (Ex: high fat dairy 2 c. Chicken stock 1 tsp. Fish sauce products, animal fat, coconut, etc.) It raises blood cholesterol and, Dash of fresh ground pepper therefore, increases the risk of heart disease. 1 stalk Green onions Saffron POLYUNSATURATED FAT Polyunsaturated fat is of vegetable origin. However, the American Cooking Instruction: Saute garlic and ginger in hot olive oil. Heart Association recommends reducing all fat in the diet to no Add the chicken then the rice. Pour in the chicken stock. more than 30% of total calories. Bring to a boil. Season with fish sauce and group pepper. Serve hot with green onions and saffron. TRIGLYCERIDE Triglyceride is a type of fat in our bodies. Elevated triglycerides Variation: For a thicker soup, use ½ cup raw rice instead of are another risk factor for heart disease. Limit your intake of cooked rice. saturated fat and cholesterol, lose weight if overweight or maintain desirable weight, exercise regularly and limit alcohol Serves: 3 and carbohydrate intake.

Single Serving Nutrient Values LOW SODIUM Sodium is a mineral found in foods and many condiments such as Calories 178.1 kc salt and Vetsin (monosodium glutamate.) High sodium intake is Percent calories from fat 26 associated with elevation of blood pressure. Hypertension or high Protein 11.51 gm blood pressure makes the heart work harder to pump blood. An Carbohydrate 20.58 gm Cholesterol 27.27 mg overworked heart becomes less healthy. Hypertension can also Sodium 205.8 mg damage vessel walls, making deposit of cholesterol easier. Total Fat 5.112 gm Saturated 1.377 gm WEIGHT CONTROL Polyunsaturated 0.592 gm Keeping weight within normal limits will help to reduce the Monounsaturated 1.714 gm workload of the heart. It will also help lower serum cholesterol, and risks of high blood pressure (another factor, which can increase heart disease risk.)

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COMMON FOOD MYTHS NUTRITIONAL GUIDE

MYTH: “Vegetable oil is not fattening.” USE IN USE THESE LESS MODERATION OFTEN TRUTH: False. All types of oil 2% reduced fat milk Whole milk & extra rich milk have the same amount of sat and Evaporated low fat milk Evaporated milk should be limited to 30% of total Almond gelatin Sweetened condensed milk calories. But olive oil, canola oil Reduced fat ice cream Gata () and peanut oil contain the type of Cheese made from skim milk Ice cream fat that helps lower blood choles- Cream terol, thereby reducing the risk of Sour cream Half & half cream heart attack. Quesong Puti All cheeses made from whole MYTH: “Rice is fattening; therefore to reduce weight, we need milk to cut down the amount of rice and eat more meat.” Soup: cream varieties Chocolate & malted drinks TRUTH: False. Rice has fewer calories and no fat when com- Custards & puddings pared to the same amount of meat. The focus should be limit- Leche Flan (custard) ing the amount of empty calories, e.g., fats, sweets. But because Fruits canned in syrup contains calories it can contribute to weight gain if we eat Candied fruits Pickles (Atsara) excessive portions. Candied vegetables Preserved vegetable and fruits Avocado Commercial fruit drinks MYTH: “Consumption of an animal organ part will improve that body function for humans. For example: consuming pork brains will make us smarter; chicken feet soup strengthens our Oils: safflower, corn, sesame, Oils: Manteca Baboy, butter, lard feet, etc.” cottonseed, soybean mayonnaise, shortening, coconut oil, palm oil salad dressing TRUTH: False. After our stomach digests the organ part, it is Seasonings: salt seasonings, salt, broken down into various nutrients. Therefore, it is not possi- Seasonings: reduced sodium soy flavor enhancers, Vetsin (MSG), ble for the organ part to retain the same biological function sauce, salt substitute, (with phy- regular soy sauce, meat sicians approval), margarines tenderizer, fermented black after our body consumes it. Moreover, brain contains a large made from the allowed oils beans, fermented bean cake amount of cholesterol. Regular consumption would increase the risk of heart attack. Research also has shown that bone Sauces: patis (fish sauce), Ba- soup does not contain any significant amount of calcium no goong (shrimp and anchovy matter how long it is cooked. Furthermore, chicken feet paste), barbeque, hoisin, catsup, contain a lot of animal fat, which increases risk of heart attack. oyster, plum, teriyaki, shrimp and bean pastes, sugar, honey, jam, jelly candy and sweets

Page 9 Page 4 NUTRITIONAL GUIDE CHOOSING HEALTHY FOODS FOOD GROUP USE THESE MORE FOR A OFTEN HEALTHY HEART Skimmed milk or 1% low fat milk 1. Vegetables, fruits and grains do not contain cholesterol. Only DAIRY Evaporated skimmed milk animal food such as meat, Nonfat yogurt especially organ meats, milk, Low fat yogurt and dairy products and eggs Low fat cottage cheese contain cholesterol. Use olive oil for salad dressing instead of creamy dressing.

2. Saturated fats raise your cholesterol. Ounce for ounce, poultry and fish provide just about as much cholesterol as red meat such as beef or lamb. However, poultry and fish are recommended in diets to lower coronary heart disease risk All fresh vegetables and frits because they are low in saturated fat, while red meats are high (unless otherwise listed) in saturated fat. Grill or broil meats over drip pan so that fat FRUITS & 100% fruit juice may escape. Cool soups and stews and remove the hard layer VEGETABLES Fruits canned in juice of fat from the top. Limit consumption of fried foods. Unsalted vegetable juices 3. Many home-prepared and Oils: olive, canola and peanut commercially bakes goods in limited amounts OILS & such as cookies and crackers are made with butter, solid CONDIMENTS *use only small amounts of oil shortening and eggs and can when cooking. contribute to the saturated fat and cholesterol content of the Seasonings: ginger, garlic, diet. In preparing baked goods garlic powder, anise, chili requiring eggs, use egg whites powder, mustard, wine, instead of the whole egg in vinegar, herb/spices, five order to lower the cholesterol. Substitute low fat or skim milk spice powder, curry, pepper dairy products for regular dairy products. Limit egg yolk consumption to no more than 4 per week; this includes eggs incorporated into recipes.

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USE THESE MORE USE IN USE THESE LESS FOOD GROUP OFTEN MODERATION OFTEN Fish: Fried or salted fish, sar- Bangus (Milk/Fish) Shrimp Fish (Baked/Steamed) dines canned in oil, dried Dillis, Pusit (squid) MEATS/PROTEINS Tuna (Packed in water) Poultry: duck (without skin) Tulya (Clams) Meat: Fatty meat cuts (loin, club Beef: Extra lean ground beef, steak, spareribs), untrimmed red Mackerel, salmon, round steak) Sardines (Fresh) meat, brisket, corned beef, rib Lamb: Leg roast, bacon, Chinese bacon, & Crab meat Pork: Canadian bacon, center and Lobster sausage, franks, loin cuts, ham (barbequed pork), roast pork, Abalone Organ Meat: gizzard, tongue Scallops pigs feet, beef and pork jerky, Meat Alternatives: canned beans, luncheon meats, preserved salt- Frog Legs peanut butter, unsalted nuts Poultry: Chicken, turkey without ed meats and fish, Pork skin Beef: Rump, top & bottom round, Poultry: Fried chicken, roasted chuck, Libro (tripe) duck, goose Pork: Leg, whole rump, Organ Meat: Liver, heart, kidney center shank and brain Meat Alternatives: Dried beans, Meat Alternatives: egg yolk, tofu, egg whites Penoy (salted or preserved egg), Itlog Na Maalat (salted eggs), (incubated egg), preserved tofu, and salted nuts

Rice (Steamed) Egg Barbequed pork buns Whole Grain bread Fresh rice noodles Doughnuts GRAINS/STARCHES Unsweetened cereals Plain baked bun Pastries Oatmeal Unsalted crackers Cookies Whole grain crackers Instant noodles (without condi- Cakes White bread ment package) Biscuits Pan de Sal Malagkit (sweet rice) Fried grain products Dried rice Potato chips French fries Bijon Buttered popcorn Miki Salted crackers Sotanghon Instant noodles (with condiment Potato (baked, boiled) package) Taro root Ensaymada Sweet potato Desserts made with coconut milk such as or

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