COACH Heart Manual
Reading Food Labels CALORIES § Calories are a unit of energy § Women need an average of 1800 – 2000 calories per day. § Men need an average of 2200 – 2400 calories per day. § Did you know? 1 gram of fat has 9 calories, and 1 gram of carbohydrate or protein has 4 calories
TOTAL FAT § High intake of certain fats (see below) fat may contribute to heart disease and cancer. § Most women should aim for 40 – 65 g fat/day and men 60 – 90g/day. § For a healthy heart, choose foods with a low amount of saturated and trans fat. § Unsaturated (heart healthier fats are not always listed)
SATURATED + TRANS FAT SERVING SIZE § Saturated fat and trans fats are a part of § Is your serving the same size as the the total fat in food - they are listed one on the label? separately because they are the key § If you eat double the serving size players in raising blood cholesterol listed, you need to double the nutrients and your risk of heart disease. and calorie values. § It’s recommended to limit your total intake to no more than 20 grams a day of saturated and trans fat combined. DAILY VALUE § The Daily Value (or DV) lists the CHOLESTEROL amount (%) fat, sodium, and other § Too much cholesterol – a second nutrients a product contains based on a cousin to fat – can lead to heart 2000 calorie diet. This may be more disease. or less than what you eat. § Challenge yourself to eat less than 300 § Use % DV to see if a food has a little mg each day (1 egg =186 mg) or a lot of a nutrient. § Here’s our take: 5 % or less is low and 20 % or more is high.
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SODIUM § Try plant-based proteins like beans, grains, and cereals. § You call it “salt”, the label calls it § Health Canada didn’t set a Daily “sodium”, either way it may add up to Value for protein because most high blood pressure in some people. Canadians get enough. § Keep your sodium intake low: 2400mg or less each day. VITAMINS TOTAL CARBOHYDRATE § Your goal here is 100% of each for the § This is the main nutrient that affects day. Don’t count on one food to do it your blood sugar and is our main fuel all. source. § Let a variety of foods add up to a § Keep in mind the amounts for an winning score. average meal (usually 30 – 60 g/meal for women 45 – 75 g/meal for men) ADD-ONS DIETARY FIBER § Grandmother called it “roughage” but § Labels must list vitamins A and C, her advice to eat more is still up-to- plus calcium and iron. date! § They can voluntarily list any other § Your goal is to reach 25 – 35 g of vitamins and minerals, as well as fibre per day, so choose cereals, starches, insoluble fibre, soluble fibre, breads, and grains with more than 2 sugar alcohols, and monounsaturated, grams per serving (4 or 6 grams per polyunsaturated, omega-3, and omega- serving is even better!) 6 fats. § Include more vegetables, fruit, beans § The vitamins and minerals have % and lentils, which are also full of fibre! Daily Values only.
SUGARS § Sugars include what you get from sucrose, dextrose and other refined sweeteners as well as the naturally occurring sugars in fruit and milk. § So “sugars” won’t tell you how much sugar has been added. § There is no % Daily Value for sugars. § Choose cereals with 5 grams of sugar or less per serving. (4 grams = 1 tsp)
PROTEIN
§ Eat small servings of lean meat, fish and poultry. § Use skim or low fat milk, yogurt and cheese (check the %MF on your label).
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Sometimes it may feel like detective work trying to understand a label – here’s some basic tips!
INGREDIENTS s Listed in descending order by weight s Below are other words for fats, sugars, and salt
FATS Fat, lard shortening Hydrogenated oils / partially hydrogenated oils Vegetable margarine Coconut, palm, palm kernel or 'tropical' oils Mono- and diglycerides, tallow
SUGARS Sugar, honey, molasses Dextrose, sucrose, fructose Maltose, lactose, glucose Dextrin, maltodextrin, invert sugar Maple syrup, corn syrup, malt syrup
SALT Salt, MSG (monosodium glutamate) Anything with the word 'sodium' Baking soda, baking powder, brine Kelp, soy sauce
Source: Adapted from: Josephson, R. 1997. The Heart Smart Shopper: Nutrition on the Run. Vancouver
All Low-Fat Diets Are Not Created Equal
• Just because a food is low in fat does not mean it is good for you.
• Remember your body does need healthy unsaturated fats to function!
• Many 'low-fat' foods are high in sugar (e.g. diet cookies, frozen yogurt, low-fat granola etc.)
• High intake of sugar in the form of sweetened desserts, fruit flavored yogurt and juice is associated with elevated triglyceride levels (a risk factor for heart disease). Diets where most of the sugar comes from fruits are associated with lowered triglyceride levels.
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COACH Heart Manual NUTRITION CLAIMS on packaged foods "Low fat" no more than 3 grams of fat per serving
"Low saturated fat" no more than 2 grams of saturated fat per serving (and not more than 15% of calories from saturated fats) "Cholesterol free" no more than 3 mg of cholesterol per 100 grams of product. It must also meet the definition of 'low in saturated fat' which does NOT necessarily mean it is low in total fat. "Low calorie" no more than 15 calories per serving "Calorie reduced" no more than half the calories of the same food in its usual state. Note! This does not mean the food is low in calories! "Light" many different meanings… can refer to colour, taste, or texture and may have nothing to do with its calorie content. If 'light' is part of the common name of the food (for example 'light mayonnaise') then the product has to be lower in calories than the same product not marked 'light'. Source: Adapted from: Shop Smart Handbook. 1997. Shop Smart Tours Inc. 9.
A Note about Desserts…
The following low-fat desserts appear in your COACH Recipe Booklet. Please use these as an occasional 'treat' as they are high in sugar. Note - they may not be suitable for people with diabetes (except in small quantities as part of a meal plan).
COACH Recipe Booklet: (found at www.coachkelowna.com )
• Mocha Meringue 'Nests' with Chocolate-Covered Coffee Bean 'Eggs' • Raspberry Pavlova Torte • Pumpkin Tart with Pecan Crust • Brown Rice Pudding • Pumpkin Custard • Dreamy Ricotta Dessert Topping • Low-fat Chocolate Fudge Sauce
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COACH Heart Manual Fibre s Undigested portion of plant s Found only in plant foods (NO FIBRE in animal products) s Average actual intake 5-10 grams per day; recommended intake 25 - 35 grams per day s Two types - soluble fibre and insoluble fibre:
Type of Fibre Function Sources
Soluble Helps control blood Oat bran, oatmeal, brown Fibre sugar levels & lowers rice, barley, pectin-rich fruits cholesterol (strawberries, apples, citrus), legumes
Insoluble Prevents constipation Wheat bran and wheat bran Fibre and bowel disorders; cereals, most fruits and prevent certain types of vegetables, nuts and seeds cancers decreases risk of heart disease
GUIDELINES FOR A HIGH FIBRE DIET 1. Eat a sensible diet containing a variety of foods, so that you obtain all the nutrients needed for good health.
2. Obtain your fibre intake from a variety of sources so that you get both soluble and insoluble fibre.
3. Drink plenty of fluids. Unless you on a fluid restricting eating plan, aim for at least 1500 to 2000 mL (6-8 cups) of fluid every day.
4. Increase the fibre in your diet gradually to minimize any stomach upset e.g. gas/bloating. » Choose whole-grain products (breads, cereals etc, rather than refined (white) products. » Bran (100%) may be added to muffin, loaf, cookie or pancakes batters etc. before baking. May also be added to casseroles, stews or cooked with hot cereals. » Use beans, peas, and lentils in soups, salads and casseroles. » Consume at least 5 servings of fruits and vegetables daily. Eat the skins that are edible. Substitute whole fruit for fruit juices. » Add dried fruits to cereal and baked products. » When baking, substitute whole-wheat flour for at least half the white flour.
5. Read nutrition labels when shopping. Choose foods with at least two grams (2 grams) of dietary fibre per serving.
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COACH Heart Manual Salt/Sodium
Average daily Recommended ideal sodium daily limit: consumption: 1,500 -2300 mg per 3,400 mg per day day* (approx. 1/2 tsp salt 1,200 mg)
*Healthy Families BC (1500mg recommendation) and Canada Food Guide (2300mg recommended). Studies suggest that limiting salt intake can lower blood pressure.
For Most People… 75% of Salt Intake Comes from Processed Foods
…another reason to move to an unprocessed, whole-food diet!
Salt… also known as… • Baking powder • Brine • Kelp • Baking soda • Soy sauce • MSG (monosodium glutamate) • Anything with 'sodium' i.e. sodium benzoate
Note: Sea Salt is just as high in Sodium as table salt!
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Cutting Down on Salt:
s Prepare food from 'scratch' whenever possible - commercially prepared foods like soup, frozen entrees, pasta and rice mixes are very high in salt!
s Avoid fast foods… they're loaded with salt. A 'Big Mac' contains 1,050 mg of sodium!
s Buy fresh poultry, meat, fish and fresh or frozen vegetables and fruits
s Use spices and herbs instead of salt. Try products like Mrs. Dash ('Spike' is higher in
sodium than Mrs. Dash … but still contains less sodium than table salt)
s Try lemon juice on salads and vegetables to reduce (or eliminate) added salt
s Read labels and choose low sodium (or "less salt") foods whenever possible
s Before using a potassium-containing salt substitute ask your doctor if it's safe for you.
Comparison of Sodium Content:
Home-cooked Kidney Beans Kidney Beans - Canned (2 cups - 19 oz) (19 oz) 7 mg sodium 1,236 mg sodium
Classico Spicy Red Pepper Pasta Sauce Prego Pasta Sauce (1 cup) (1 cup) 570 mg sodium 1,510 mg sodium
Post Shredded Wheat Cheerios
(1 biscuit = 30 gm) (1 cup = 30 gm) 2 mg sodium 274 mg sodium
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COACH Heart Manual Caffeine
s High intake associated with undesirable effects (insomnia, anxiety, diarrhea, trembling) s Keep caffeine intake under 400 mg/day (see table below) s No conclusive studies on effects of caffeine on serum lipid levels or heart disease s Caffeine can increase frequency of arrhythmias s Exaggerates the 'stress response' (stimulates the sympathetic nervous system- Adrenalin)
Source Caffeine (mg) Carbonated Beverages: Cola-type 355 mL can 45
Coffee - Decaffeinated 1 - 5 Brewed, drip method (8 oz) 135 Brewed, drip method (12 oz) 205 Brewed, drip method (16 oz) 275 Espresso, 1 shot 60
Tea: (8 oz) Weak tea 40 Strong tea 80 Green tea 30
Chocolate: Chocolate milk (from powder) - 8 oz 8 Chocolate syrup - 2 Tbsp 6 Dark chocolate - 56 g (2 oz) 45 Milk chocolate - 56 g (2 oz) 10
Miscellaneous: Chocolate ice cream - 1 cup 8 Haagan-Dazs coffee ice cream 1 cup 50 Chocolate fudge topping - 2 Tbsp 4
Medications: Cold remedies 15 - 30 Headache relievers 30
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COACH Heart Manual Sprinkle ground flaxseeds** on your cereal to boost omega-3 intake What To Eat **Instructions to make flaxmeal in the COACH COOKS recipe booklet, BREAKFAST SUGGESTIONS www.coachkelowna.com
Millet Cereal with Coconut & Dates* Fruit salad with chopped walnuts Sliced bananas , Orange Ground flax (1 tsp) to top cooked cereal Cold Cereal (high fibre, low in sugar) Skim milk or soymilk Raisins Skim milk or soymilk Oatmeal with Raisins Fruit (e.g. pear or apple) Walnuts (4), Fruit Ground flax (1 tsp) to top cooked cereal Blueberry Bran Muffin (high fibre, low fat) Skim milk or soymilk Nuts on top of muffin Yogurt with fresh fruit Red River Cereal (or 'Sunny Boy' cereal) Currants, Orange Whole-wheat Pancakes made with Flax Ground flax (1 tsp) to top cooked cereal seed meal egg replacer and soy milk Skim milk or soymilk Serve with pureed sweetened raspberries instead of syrup Oat Bran Hot Cereal Yogurt with fresh fruit Chopped pecans (1 Tbsp) Ground flax (1 tsp) to top cooked cereal Poached or Boiled Egg Skim milk or soymilk Whole-wheat toast Stewed prunes Yogurt, Fruit
Cornmeal Hot Cereal Granola: low fat/low sugar; try making your Sliced bananas, Blueberries own Ground flax (1 tsp) to top cooked cereal Yogurt or skim milk Skim milk or soymilk Berries
Crockpot Mixed Grains Cereal* Omelets: 1 egg + 2 whites filled with Ground Flax (1 tsp) to top cereal sautéed vegetables; little or no cheese (be Banana slices sure it's 'light' cheese if you use it) Skim milk or soy milk Whole-wheat toast Melon 'Hearty Buckwheat Breakfast' Cereal* Fresh fruit Fruit Salad Skim milk or soymilk Whole-wheat toast Yogurt Whole-wheat Toast Natural style peanut butter (spread Scrambled Tofu* sparingly) Tomato slices Yogurt with blueberries and bananas Whole-wheat toast Yogurt cheese spread on whole wheat toast (high fibre); top with marmalade
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The Dinner 'Formula' COACH Heart Manual
Choose an entrée and serve with: Fish &
Dinner Entrée Suggestions Seafood ♥ 2 cooked vegetables Pasta Entrees Entrees Salad or raw vegetable plate Vegetarian Lasagna ♥ Oven Poached
♥ Skim milk or soy milk, water, low Halibut* Whole-wheat Spaghettini sodium club soda, herb tea, decaf with Tomato Vegetable black tea or decaf coffee. Tammy's Sauce prepared using Teriyaki assorted vegetables, red Salmon* lentils and toasted
buckwheat
Stir Fried Vegetables with Shrimp Whole-wheat Macaroni Casserole made with
stewed tomatoes and small amount of freshly- Red Snapper Baked with Salsa - a similar grated parmesan; try adding pan-fried recipe for 'Tomato & Basil Snapper' appears zucchini, peppers, garlic and onions on p. 43 of the Shop Smart Tour Handbook
Whole-wheat Rotini tossed with small Fish - any type poached, grilled (with small amount freshly-grated Parmesan and oven- amount of oil), baked, and simmered in broth roasted vegetables* (e.g. red and orange or wine or sautéed in small amount olive oil. peppers, mushrooms, garlic, zucchini and
onions) Vegetarian Entrees Pesto Sauce on Fresh Linguini Pesto is made from healthful ingredients but is Crispy Tofu and Dipping Sauce* high in fat; be sure other components of this meal are low in fat or oil Calypso Beans & Rice*
Cannelloni - stuffed with ricotta, soft tofu, Pizza - top with marinated artichoke hearts, sautéed finely chopped onion and grated steamed vegetables, or try topping with oven- carrot. Top with tomato sauce and bake roasted vegetables like peppers, garlic, Southwest Chicken Cous Cous# zucchini and onions. Go very light on the low- fat mozzarella and try a small amount of Zucchini Orzo# parmesan to boost the flavor
Meat Based Entrees Spaghetti Squash with Marinara Sauce
♥ Salsa Cous Cous Chicken* Baked Beans ♥ Grilled Chicken on 'Graham Kerr's Caesar Salad'* Vegetarian Chili - substitute Yves 'Veggie ♥ Lean Beef Stew Ground Round' instead of meat. Add whatever ♥ Beef Kebobs with multi-colored veggies you like. Top with chopped green peppers, zucchini and onions onion, small amount of grated low-fat cheddar
♥ Stuffed Zucchini or Acorn Squash: stuff with mixture of fried ground chicken breast, Whole-wheat Vegetarian Burritos* garlic, onion mixed with brown rice and salsa. Add tomato or V-8 juice to thin filling if needed. Bake.
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Light Meals Salad Dressings • Vinaigrette*
If possible eat a large breakfast • Graham Kerr’s Caesar Dressing* and lunch and make your evening a 'light meal'. If you don't snack after Soup Suggestions supper you will be likely be ready for a hearty breakfast the next morning • Split Pea Soup • Red Lentil Soup* Your 'light meal' could consist of • Garden Veggie Soup* two or three of the following: Creamy Tomato Tofu Soup* •
♥ Salad • Traditional Bean Soup • White Bean Soup with Red Pepper ♥ Soup - preferable homemade puree* Chinese Noodle Soup Sandwich (or bread, popcorn, • ♥ whole-grain crackers, cornbread • Miso Soup with Vegetables
etc) • Minestrone • Borscht ♥ Skim milk or soy milk • Black Bean Soup
♥ Fresh fruit or fruit salad Sandwich Suggestions: If you don't feel like a complete meal try yogurt and fruit or cereal • Hummos* Dip and pita bread served with fruit • Lean Meat with sliced tomato • Light cream cheese, sprouts, tomato on whole-wheat bagel (optional: thinly- sliced white turkey meat) Salad Suggestions: • Avocado, tomato and cucumber on whole-wheat bagel • Taboulli Salad • Egg Salad - replace chopped tofu for • Greek Salad some of the eggs and mix well. • Graham Kerr's Caesar Salad* • Tuna Sandwich - albacore (white) tuna • Tossed Salad has the most omega-3's; buy packed in • Fruit Salad water and drain • Coleslaw - with grated carrot, apple, • Salmon Sandwich - sockeye is highest in sunflower seeds; low-fat dressing omega-3's. • Marinated Vegetable Salad • Chicken Fajita with grilled onions and • Black bean, Corn, Chopped Tomato in multi-coloured peppers Vinaigrette • Bean Burrito (homemade to control • Quinoa Black Bean Salad* amount of fat from sour cream, • Waldorf Salad* guacamole etc.) • Veggie Burger on whole-wheat roll with tomato, lettuce
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Snacks COACH Heart Manual If you eat a large breakfast SNACKS and lunch you may be satisfied Vietnamese Spring Rolls with a light supper and find you Shakes & Other do not need to snack. This is Beverages the healthiest way to eat. Pretzels with hummus# (not Banana Soy 'Milkshake'* too many; they're high in Sometimes, however, you may salt) find yourself in a position where Light Hot Chocolate your next meal is delayed. Here are some 'snack suggestions' to Nachos - lightly sprinkle Strawberry Shake (frozen help 'tide you over'. baked tortilla chips with strawberries blended with low fat cheddar, green Try to avoid snacking as a skim milk, sweetener) onions and broil until form of entertainment. cheese melts. Serve with Remember, especially if you want to lose weight that food Frozen Treats bean dip (heat refried beans should be thought of as fuel. Fudgesicles - low fat variety with salsa) Yes, food is pleasurable, but it shouldn't be used to relieve Frozen Grapes or Raw Vegetable Platter with boredom. blueberries low-fat dip Fruit Juice Popsicles Popcorn (air-popped); try sprinkling with a small amount of olive oil and Sweet Snacks sprinkle lightly with salt. Easy on the Sweets…Remember that any food containing refined sugar can raise triglyceride Whole-grain Crackers - low fat (no levels. Fruit should be your 'everyday' type of hydrogenated fat). Serve with peanut butter or snack. Sugary treats like cake, ice cream and non-fat cream cheese cookies should be limited to 2 - 3 times per week (and then be sure they're low in fat)
Cereal Fruit Platter with Vanilla Yogurt Dip
Cereal makes an excellent snack. It's quick, tastes good and can boost your Canned Fruit with Cottage Cheese fibre intake for the day.
Instant Oatmeal (plain, unsweetened Fruit Leather or other dried fruit (figs are
variety) mixed with a mini-box of raisins especially heart-healthy)
for a snack at the office. Fantastic Foods make instant porridge in a cup; just add Dates stuffed with almonds or walnuts; rolled boiling water, stir and eat. Easy! in finely shredded coconut. This makes a nice
Raisin Bran, Cheerios, Shredded Wheat, dessert as well.
Corn Bran or other cereal that is high in fibre and low in sugar. Your cereal should Cream Cheese (light or non-fat) on rice cake have at least 4 grams of fibre per 30- topped with raspberry jam gram serving. If it doesn't, try adding a spoonful of All Bran or Bran Buds (they Yogurt (low fat) mixed with fresh or canned contain 3 grams of fibre per heaping tablespoon!) fruit. Try mixing sweetened yogurt with plain yogurt to cut down on the sugar.
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COACH Heart Manual Desserts
The best choice for dessert is
Desserts fresh fruit. Chilled melon or a
bowl of fresh blueberries or
Toppings for Low Fat cherries are easy to prepare, delicious and very heart-healthy. Ice Cream
Sugar-sweetened desserts, • Berries even if they are low in fat, can raise triglyceride levels and Miscellaneous Desserts • Low-fat Chocolate blood sugar levels. These types Sauce* of dessert should be eaten only Apple Crumble - crumb on an occasional basis - not topping made with canola everyday. oil/non-hydrogenated • Pears Helene - top ice cream with a canned margarine mixture instead pear and drizzle with of butter chocolate sauce Brown Rice Pudding*
• Hot Tin Roof - top ice cream with chocolate Baked Apples topped with sauce and a few Spanish peanuts low-fat ice cream
Chocolate Tofu Pudding - 'Imagine' • Frozen raspberries - thaw and puree in brand or instant pudding blender to create a substituting soft (custard- sauce-like style) tofu for half the milk. consistency The Best Dessert
Arrange fresh fruit like • Sliced bananas and Cookies, Loaves and pineapple chunks and melon chopped walnuts Squares wedges in a hollowed out Cakes and Pies pineapple shell or on a Oatmeal Raisin cookies made with non-hydrogenated • Angel Food Cake platter. Garnish with fresh margarine with Pureed mint Raspberries . Serve with a dipping sauce Banana Bread - made with canola instead of butter • Carrot Cake made made from vanilla or lemon- or margarine with canola oil flavored yogurt combined
with 'yogurt cheese'* to Zucchini Chocolate Chocolate Zucchini • make the sauce thicker and Loaf - made with canola oil Cake - substitute instead of butter or pureed prunes for creamier. You may need to margarine; substitute prune half of the oil called add additional sugar. puree for some of the oil for in the recipe called for in recipe Your health-conscious (or
• Apple Pie in Phyllo calorie-counting) guests will Pastry appreciate your efforts to provide them with a • Pumpkin Tart with wholesome dessert! Pecan Crust* *Recipe for 'yogurt cheese' appears in Prepared for the COACH Program Health Care Professional Team. 94 Please do not copy without permission.
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Dining Out
Plan Ahead
Phone ahead or review menu online to get an idea of the menu and their ability to accommodate your special requests. Upscale restaurants are usually more accommodating (but not always).
Consider requesting a 'doggy bag' at the time you place your order. Kitchen staff can box up half your meal before your meal is brought to you. The 'doggy bag' can be given to you as you leave. You can always order a salad and an extra side of vegetables if you do not feel it will be enough food).
Order Wisely
§ Ask for grilled chicken or fish (brushed with a little olive oil), salad with olive oil and fresh lemon juice (or balsamic vinegar) on the side, two servings of vegetables (prepared with no butter or sauces), and rice pilaf or baked potato (no butter - instead 2 Tbsp. sour cream, chives, no bacon bits) § Ask questions - regarding how food is prepared, whether it comes with sauces. § Order one or two appetizers instead of main course (if they are healthier alternatives) § Order senior or junior portions if possible
Look For: Avoid:
• Broiled • Au gratin - means prepared with cheese • Poached • Stuffed - usually fat or oil is used to bind ingredients • Roasted together • Steamed • Breaded - breading acts as a sponge for grease • Barbequed • Tempura or battered • Au jus or 'in its • Creamed, in cream sauce, in gravy own juice' • Hollandaise or béarnaise sauces - made with butter & egg • Tomato sauce yolks • Béchamel - made with butter and milk • Sautéed, fried, crispy, basted, or pan-fried Casserole, pot pie or hash
Ask For: • Dressings, sauces, juices from cooking served on side • Soft margarine instead of butter, milk instead of cream • Baked potato rather than mashed potatoes or fries • Garden salad with olive oil and lemon juice on side rather than caesar, potato salad, pasta salad or coleslaw. Greek salad is okay as it is made with heart healthy olive oil - eat with a low fat meal (eg fasolada (bean soup), tzatziki dip and pita bread).
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What to Order When Dining Out…
Appetizers Meat, fish, poultry Vegetable juice Clear broth soups with vegetables • limit serving size of meat and poultry to 3 Raw vegetable platter with low fat dip - 4 oz which is the size of deck of cards Shrimp cocktail • fish serving is larger - 6 - 8 o • trim off fat, do not eat skin of poultry Salads • Au jus • Roasted or baked (without sauce) Greek salad (eat with low fat meal) • Grilled or broiled (tell server it is okay to Garden salad with olive oil and fresh lemon brush on small amount of olive oil to grill juice and/or vinegar "on the side" or broil) Marinated vegetables - only if prepared • Barbecued with olive oil or canola oil Poached or steamed •
Vegetables Eggs
Steamed, stewed or boiled (no butter or Boiled - soft or hard sauce) Poached Order at least two vegetables with your meal (or a double order of the 'vegetable of the Beverages day')
Potatoes and rice • Skim milk • 100% fruit juice Boiled or baked potatoes • Vegetable juice Rice pilaf • Water If there are no low fat options in rice & • Herb tea, black tea potatoes available - skip altogether and • Decaf coffee have two pieces of bread (preferably whole wheat) with no butter (ask for olive oil/ Breakfast Ideas balsamic vinegar for dipping) • 100% juice or fresh fruit (example banana, grapefruit, fresh strawberries) • Cooked or dry cereal with low fat milk • Poached or soft boiled eggs on toast (no margarine or butter) • Whole wheat toast with peanut butter (no margarine or butter) • Low fat bran muffin
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Specialty Restaurants:
Italian Restaurant Appetizer: Antipasto or Minestrone soup or Salad with olive oil/vinegar on side Pasta with marinara sauce Pasta with red clam sauce Grilled fish or chicken with baked potato and two vegetables Cioppino (tomato-based stew with onions, garlic, vegetables and seafood) Flounder Florentine with spinach Pizza with half the cheese and twice the vegetables Cacciatore dishes
Avoid: tortellini, lasagna, ravioli, cannelloni, pasta Alfredo (cream sauce)
Note: Pesto sauce is made from healthful ingredients like basil, parsley, olive oil, garlic and pine nuts (pignolia) however it is also very high in fat. When ordering ask to be served a half order of pesto linguini (or other pasta) with a grilled chicken breast (start with a bowl of minestrone soup). If the restaurant will not serve 'half orders' ask for the other half in a 'take home container' which can be refrigerated and then brought to you with the bill at the end of the meal.
Chinese Food
Steamed fish Lightly stir-fried vegetables with chicken or tofu Broccoli with beef on rice Sample Meal for Chinese Curried vegetables with chicken on rice Restaurant Chicken chow mein with extra vegetables Won ton soup or Hot & sour soup Steamed shrimp Avoid: Lightly stir-fried vegetables: Deep-fried foods (chicken balls, prawns, eggrolls) broccoli, cauliflower, bok choy, • onions, garlic, carrots • Egg Foo Yong, BBQ duck, Spare ribs • Sweet & sour sauce, fried rice, fried noodles Steamed rice
Most dishes in Chinese restaurants are 'made to order' so you should be able to request less oil be used when stir frying vegetables and meat. Better yet, ask for food to be stir-fried in broth instead of oil.
Greek Food Sample Meal for Greek Restaurant • Shishkabob (souvlaki) with chicken or lamb Greek salad or Fasolada (bean vegetable soup) • Tzatziki or hommous with pita bread Lamb souvlaki Roasted potato (1) • Greek salad Pita bread with tzatziki dip • Fasolada (bean soup) Note: Greek restaurants usually serve very • Rice or potatoes large servings. Consider having half of the meal put in 'take out container' before meal Avoid: Phyllo pastry (spanokopita, baklava) is brought to you.
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Calamari (deep fried) Fatty roasted lamb
Japanese Food Baked, poached or boiled dishes Clear soups with tofu; noodle soups (udon) Dishes labeled: teriyaki, yakitori, sashimi, sushi or nabemono (Japanese casserole
Avoid: deep fried dishes with batter (eg tempura)
Seafood Restaurants
Baked, boiled or poached dishes (steamed clams, boiled shrimp, poached fish) Cocktail sauce Manhattan (red) clam chowder
Avoid: Melted butter (as a dip for lobster or clams) Deep-fried foods Casserole items (high in fat when prepared with cream sauces) Cream-based soups (chowders) Tartar sauces
Idea… Fast Food If you know ahead of time you will be eating at a fast food Side Dishes: Coleslaw is a better choice than french fries joint - pack a piece of fruit and (although both are high in fat) some cut up vegetables before Salad with low fat dressing you leave home to augment your Baked potato with sour cream & chives (no fast food meal. butter or bacon bits) Don't forget… you can often Sub Sandwiches: Turkey, roast beef or ham, "hold the mayo run into a supermarket and and butter" purchase a convenient meal in almost the same time it takes Burgers: Plain burger with lettuce, tomato, pickle, mustard, to go through a busy drive- onion (try veggie burger) through window. Buy a package Grilled chicken breast on bun (lettuce, tomato & of whole-wheat dinner buns, low "hold the mayo") fat sandwich meat, prewashed baby carrots and a skim milk or 100% juice. More nutritious and saves money too!
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Grocery Store Shopping Tips GRAINS Comments Brown rice Short grain brown rice tastes more like white rice; keep in your refrigerator Pasta: Lots of variety available at bulk food stores. For a change try pasta made Whole wheat pasta from exotic grains (like spelt, kamut or quinoa). If you find whole wheat pasta too 'wheaty' try mixing with white pasta (just put whole wheat pasta in water first… 2 minutes later add the white pasta and cook as usual). Whole-wheat cous President's Choice (from Superstore) makes whole-wheat couscous… you can cous find other brands in most supermarkets. Save on Foods sells whole-wheat couscous in their bulk food section. Couscous is very easy to prepare… just boil water… add couscous… turn off the heat and let it stand 5 minutes. Fluff (the couscous) and serve… great with vegetarian chili or other dishes you would normally serve with rice. No need to add butter as the directions indicate… it still tastes fine without it. Breads: Tip: Choose breads where the first ingredient listed is whole-wheat flour… try to select breads with no hydrogenated fat (usually listed as 'vegetable oil Silver Hills shortening' on the label) breads………… à Contai ns whole (sprouted) kernel of wheat (including wheat germ) unlike most whole-wheat breads/flour in which the wheat germ is removed. Whole wheat bread Best choice - breads made from freshly ground flour (which contains the Rye bread wheat germ portion of the kernel). Other healthful ingredients include rye flour and flax. Your bread should not contain added fat and preferably no preservatives. These types of breads go stale quickly so it is best to place loaf in freezer immediately and take out slices as required. Other Grains: Wash and add to your homemade soup… cooks in 40 - 90 minutes (depending • Barley on type) • Millet, Add a mixture of these whole grains (along with a tablespoon or so of (whole) wheatberries, flaxseeds) to your crock-pot (with 4 parts water) at bedtime. Turn on 'low' and spelt, kamut, the next morning you'll have a hearty, very nutritious hot cereal - ready to eat. triticale etc. Top with fresh fruit Hot cereals: Preferably large flakes (cooks in 10-15 minutes) (don't buy the sugar- Oatmeal sweetened types) Oatbran Delicious hot cereal similar to Cream of Wheat… but can lower your Sunny Boy/ Red cholesterol levels (and control blood sugar levels too) River Hot cereals which contain flax (rich in healthful omega3 fats) and other grains Boost fibre-content of low fibre cereals with a couple of tablespoons of All Cold cereals: Bran sprinkled on top. Do not use 'wheat bran' this way… only use wheat All Bran bran in recipes like bran muffins. Shredded Wheat, When choosing a cereal look for one with 4 - 5 grams of fibre in a 30 gram Oat Bran serving size (and try to find one with less than 4 grams of sugar). Try to have Bran Flakes, more hot cereal than cold cereal in the week. Be sure your cold cereal doesn't Cheerios etc. contain hydrogenated fats. Other whole grain Look for high fibre and low in sugar. cereals
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COACH Heart Manual FRUITS & Comments VEGETABLES Assorted fruit & Do you have enough in your cart to allow for 5 - 10 servings (per person) vegetables each day? Research shows while 5 servings per day are beneficial… the really powerful disease-fighting characteristics of fruits & vegetables 'kick in' at 7 servings per day (make 4 of these servings vegetables and 3 servings fruits). Try to eat 7 - 10 servings every day! Antioxidant § Blueberries: add frozen blueberries to your yogurt with banana chunks… 'Powerhouses' the blueberries thaw in minutes and taste great! § Concorde grape juice: Welch's in glass bottle doesn't contain added sugar These fruits and (frozen Welch's does); buy Coronation grapes locally next September; vegetables are loaded remove from stem, wash and freeze individual grapes on cookie sheet… with antioxidants can be put in a 'ziploc' bag later for convenience (freezing on cookie sheet based on an first prevents them from sticking together). Use in recipes where you antioxidant rating would normally add blueberries (eg blueberry muffins) or add to blender scale developed at drinks. Even good to eat frozen grapes 'as are'. Tufts University. § Beets Easy borscht: sauté cabbage (1/4 head), onion (1 med) in olive oil Along with a wide till soft, add about 7cups water & diced beets with beet greens - cook until variety of other fruits soft, in last 30 minutes add 2 tsp apple cider vinegar and 1 tsp sugar. and vegetables try to Serve with sour cream (low fat) Add tossed salad & rye bread for a have one of these delicious light meal. (Try adding 1/2 cup of frozen peas to soup (listed at right) immediately before serving… they stay bright green that way and taste everyday great) § Strawberries (keep a bag of frozen strawberries on hand to add to blender drinks - try skim milk, frozen strawberries and dates to sweeten ( instead of sugar). § Spinach (quick tip… chop spinach in matchstick thin slices & add to homemade soups along with finely minced onion & carrots) § Kale, Oranges, Blackberries § Prunes (substitute 1/2 cup prune puree for 1 cup butter or margarine in chocolate-type baked goods like brownies… cuts down on fat and gives you antioxidants too!) Cruciferous Broccoli, cauliflower, brussel sprouts, kale, bok choy, radish, cabbage… have vegetables at least 1 item from this 'family' in your shopping basket every time you go shopping.
Dark green leafy Spinach, kale, romaine (and other dark green lettuce), collard greens, Swiss vegetables chard, beet greens etc.
Vitamin C rich Oranges, lemons, limes, kiwi, tomatoes, potatoes etc. produce Carrots, squash, yams, peaches, nectarines, papaya, mango etc. Usually Beta-carotene rich orange-colored flesh… but in products like broccoli… the dark green hides the orange colors of the beta-carotene Garlic & onions Try to eat everyday! All are healthful… eat a wide variety everyday!
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LEGUMES Comments Lentils Add red lentils (actually they look orange) to your spaghetti sauce and cook for at least 40 minutes… adds fibre, antioxidants & protein). Canned lentil soup, although higher in salt than homemade, usually doesn't contain additives and is quick to prepare; serving suggestion: eat with salad and a whole-wheat bun with an orange for dessert. Look for high fibre, low sugar. Split peas Split pea soup is easy to make (look for a vegetarian recipe). Add cooked, whole wheat macaroni to your bowl then ladle in soup. Baked beans Even canned baked beans have been shown to lower cholesterol in scientific studies. Better yet… bake your own from scratch! Garbanzo Beans Look in the freezer section (at Save on Foods) for frozen garbanzos… you'll (chick peas) find a recipe for 'hummus' dip on the back of the package. Once you try hummus made from frozen garbanzos… you'll probably never use canned garbanzos in your hummus again! (Although canned garbanzos are delicious additions to tossed salads). Serve hummus with whole-wheat pita bread or vegetables for dipping FISH & MEATS Comments Fish - high in Salmon fresh is best, canned is fine… buy the fish packed in water (it contains omega 3 fats (cold a rich source omega-3's and calcium); add a little light mayonnaise mixed water, 'fatty' fish) 50:50 with plain yogurt to make a healthful sandwich filling. Sockeye salmon has the most omega-3's Tuna: drain water from canned tuna and mix as above for salmon. Albacore tuna (white tuna) has the most omega-3's but unfortunately it's the most expensive and highest in mercury content – choose light instead of white. Sardines: another type of fish high in omega-3 fatty acids as are Mackerel and Herring. Extra lean ground … is still high in fat. Kitchen tip… brown meat then place in metal colander. beef Pour a kettle of boiling water over meat to remove (lots) of grease… then add ground beef back to your spaghetti sauce or chili etc. Saves calories and lowers harmful saturated fat! To cut fat even more than this consider adding 'Veggie Ground Round' (in soy section) and cut down on the amount of ground beef you use. Better yet… forget the ground beef and just use Veggie Ground Round! Lean poultry Breast or drumstick (no skin), turkey - all but wing (no skin). Keep serving size small ( no more than 90 grams) Lean cuts of beef Inside round, eye of round, outside round, sirloin (just one serving of red meat per week - or better yet skip altogether & eat legumes) Cold cuts (just Sliced cooked (lean) roast beef, chicken or turkey breast. Occasionally: fat once in a while) free cold cuts or fat free hot dogs (these types of products as well as ham contain nitrates & are high in salt… use sparingly) NOTE Keep servings of meat small (90 grams per serving… about the size of a deck of cards is adequate even for men). Don't forget healthier alternatives to meat include legumes (dried beans and lentils), soy products (like tofu and soy- based convenience foods like hot dogs & burgers) and nuts & seeds in moderation (they contain healthful nutrients but are high in fat and calories). Try eating 'alternatives' more frequently and meat less frequently.
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COACH Heart Manual SOY Comments PRODUCTS All Sunrise tofu (even if not marked 'organic') is made with non-genetically Tofu (usually in modified soybeans (according to company representative); 'Silken' tofu is produce section) custard-like in texture… can be used for dips & spreads. You may like dessert tofu (almond and regular)… it tastes a bit like custard… but it is high in sugar. Convenience foods Veggie Ground Round, 'Deli Slices' & other sandwich slices, Tofu hotdogs, soy-based burgers and tofu 'sausages' Soy Milk (usually Look for 'organic' if you wish to avoid genetically modified foods; for an in dairy case) occasional 'treat' combine strawberry or chocolate soy milk with dairy milk (to cut down on sugar in these products); Buy fortified soy milk (contains extra calcium, vit. D and other nutrients) Banana Date Shake: In blender combine 1 cup soy milk, 1 banana, 3 pitted dates (cut through with knife to be certain no pits… undetected pits could wreck your blender blades), 1/2 cup chopped ice, scant sprinkle of cinnamon. Fast, tastes great & nutritious! DAIRY Comments Products Skim or 1% milk When it comes to dairy products… the lower the fat content the better (eg low fat or no- fat sour cream & cottage cheese). Cheese No more than 20% M.F. (milk fat); Cracker Barrel Light OLD is good; feta is usually lower in fat. Parmesan you grate yourself is delicious on pasta and salads and you only require a very small amount for LOTS of flavor! Eat very little cheese - even if low fat. Yoghurt Combine fruit flavored yoghurts half- &-half with plain yoghurt and always take the opportunity to add fresh fruit. Good choice for people who have been on antibiotics, as yoghurt has healthy bacteria it helps to replenish the flora in the gastrointestinal tract. NUTS & Comments SEEDS Choose extra-virgin, cold pressed olive oil; use canola oil in recipes where you don't want olive oil taste or for higher temperature frying. (Note - it Walnuts is always preferable to sauté foods at lower temperatures. Stir fries can be prepared using broth instead of oil for frying). Choose olive oil rather than canola oil whenever possible. Almonds (& many Non-hydrogenated (soft tub) margarine. Read the label… be sure it says 'non- other nuts) hydrogenated'. Hate margarine? Have butter, but in small amounts, i.e. 1 TSP per meal or blend your butter half & half with olive oil (or flax oil) and keep in bowl in Sunflower seeds refrigerator. Take out a couple of minutes before you're ready to spread it (to soften it up a little). Don't fry with this mixture… always use straight olive oil (or canola) for frying. OILS & Comments SPREADS
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Choose extra-virgin, cold pressed olive oil; use canola oil in recipes where you don't want olive oil taste or for higher temperature frying. (Note - it is always Olive oil/ canola oil preferable to sauté foods at lower temperatures. Stir fries can be prepared using broth instead of oil for frying). Choose olive oil rather than canola oil whenever possible. Non-hydrogenated (soft tub) margarine. Read the label… be sure it says 'non- Margarine hydrogenated'. Hate margarine? Have butter, but in small amounts, i.e. 1 TSP per meal or blend your butter half & half with olive oil (or flax oil) and keep in bowl in Butter refrigerator. Take out a couple of minutes before you're ready to spread it (to soften it up a little). Don't fry with this mixture… always use straight olive oil (or canola) for frying. SNACK Comments FOOD Spread on cookie sheet; top with low fat cheddar and chopped green onion. Once cheese is melted serve 'nachos' with bowls of homemade guacamole (go easy it's high in fat albeit a 'good' fat), no fat sour cream, salsa (add fresh Baked tortilla chips tomatoes to jarred salsa) 'Bean Dip' combine salsa and refried beans ('vegetarian' or Western Family no- fat refried beans) … warm 'dip' mixture in saucepan before serving. If you've got the time add sautéed onions & garlic to dip; another good addition is chopped, fresh tomatoes. Red pepper chunks, carrots, celery, raw broccoli, cauliflower, and mushrooms. For something new try jicama (you'll like it… just make sure the jicama is firm and unblemished when you purchase it. Peel and slice into chunks). Vegetables with Homemade dips usually taste better and are more healthful. If you're pressed low fat dip for time and use a purchased dip - watch for excessive preservatives or hydrogenated fats. Consider 'thinning down' purchased dips with buttermilk or no fat sour cream or yogurt… this will add more calcium, fresher flavor and can cut calories. An excellent snack is a piece of fruit and if it's awhile until next meal add a Fresh fruit tablespoon of nuts or seeds to 'carry you over'. Water is 'beverage of choice' between meals… drink plenty especially as you are regularly exercising. For a 'treat' a glass of grape juice or cranberry juice Beverages (no more than 6 oz) mixed with low sodium club soda. Don't have more than 1 glass of 100% juice per day… rely primarily on whole fruits and vegetables to make up the 5 - 10 servings recommended by the Canada Food Guide
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