quick fixes make it healthy!€¦ · 125 ml white rice, long grain cooked 1.5 grams 125 ml brown...
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Quick Fixes – Make it Healthy!
Caroline Le Clair, RD and Certified Chef
IRHA Community Wellness Team
About me
• Bachelor of Arts
•Certified Chef – work in the industry for 8
years
•Bachelor of Human Nutritional Sciences
•Registered Dietitian
•Health Promotion with IRHA
Nutrition Tips - Sodium
•Processed foods are the main source of the sodium Canadians
consume, as they make up over 70% of average daily sodium
intake.
•Only about 15 % of our sodium intake comes from salt added
during cooking or at the table.
•Unprocessed whole foods such as fruits, vegetables and fresh
cuts of meat contain very little sodium. The sodium “naturally”
present in foods accounts for only 10-15 % of our daily intake.
Did You Know?
Lean Cuisine’s chicken florentine has
more sodium than a hamburger & fries
at McDonalds. Calorie amount is
similar.
840 mg Sodium
410 calories
680 mg Sodium
470 calories
Did You Know?
Wendy’s apple pecan chicken salad has the
same amount of sodium as 21 teaspoons of
ketchup!
1210 mg
Sodium
Did You Know?
Tim Horton’s chicken salad sandwich has
more calories and sodium than KFC’s
ultimate cheese snacker!
340 calories
970 mg sodium 270 calories
750 mg sodium
Nutrition Tips - Sodium
•Age 1-3 1000-1500mg/day
•Age 4-8 1200-1900mg/day
•Age 9-59 1500-2300mg/day
•1 tsp of salt = ???
Nutrition Tips - Sodium
•Age 1-3 1000-1500mg/day
•Age 4-8 1200-1900mg/day
•Age 9-59 1500-2300mg/day
•1 tsp of salt = 2375mg
Favorites through the life span
•Child favourite: Hot dogs
•1 hot dog = 680mg sodium
•Age 4-8 1200-1900mg/day
Hot Dogs
Nutrition Facts
Serving Size: 1 (98 g) ___________________________________________________
Calories:242 Calories from Fat: 131
Total Fat 14.5g Saturated Fat 5.1g
Trans Fat 0g
Cholesterol 44mg
Sodium 680mg
Total Carbohydrates 18g
Protein 10g
___________________________
Est. Calories from:
Fat 54% Protein 16%
Carbohydrates 29%
54% of calories
from fat
29% of calories
from carbs
16% of calories
from protein
Favorites through the life span
•Student favourite:
Ichiban chicken flavored noodles:
1 package = 1600mg sodium
Favorites through the life span
•Adult favourite: Tim Horton’s chili
•10 oz = 1320mg sodium
Nutrition Tips – Unsaturated Fats
•Healthy Fats - use to replace unhealthy fats
•Olive, canola, peanut oils
•Non-hydrogenated margarines
•Nuts, seeds, avocados
•Safflower, sunflower, corn oils
•Fattier fish – mackerel, herring, trout, salmon, swordfish,
cod, bluefish
•Soybean oils, flaxseed, omega 3 eggs, walnuts, pecans,
pine nuts
Nutrition Tips – Saturated & Trans Fat
•Unhealthy Fats – choose less often
•Fatty meats
•Full fat dairy products
•Butter, lard, coconut, palm, palm kernel oils
•Fast foods, snack foods, ready prepared foods
•Trans Fat – daily allowance????
Nutrition Tips – Saturated & Trans Fat
•Unhealthy Fats – choose less often
•Fatty meats
•Full fat dairy products
•Butter, lard, coconut, palm, palm kernel oils
•Fast foods, snack foods, ready prepared foods
•Trans Fat – Maximum 1g/day
Quick Fixes - Changes You Can Make:
Go Skinless:
3 oz white chicken with skin 8g of fat
3 oz white chicken without skin 2g of fat
Reduce Fat:
1 oz cheese 35% Milk Fat 10.5g of fat
1 oz cheese 19% Milk Fat 5.7g of fat
Be Lean:
75g ground beef 17g of fat
75g of extra lean ground beef 8g of fat
Changes You Can Make:
Skip the oil:
• 75g tuna packed in oil 6g of fat
• 75g tuna packed in water 1g of fat
Reduce Fat:
• 1 cup whole cream 83g of fat
• 1 cup of 2% milk 5g of fat
• 1 cup of skim milk trace of fat
Nutrition Tips – Fibre
•Health Benefits:
•Combats constipation
•Lowers cholesterol
•Helps you feel full longer
Nutrition Tips – Fibre How to add Fibre:
•Use wholegrain flour for baking
•Add bran buds to your cereal, yogurt, salads or desserts
•Add shredded vegetables or bean puree’s
•Use oats as fillers in casseroles or as thickening agents in sauces
•Try adding Flax
It really does make a difference: 125 ml white flour 2 grams
125 ml whole wheat flour 7.7 grams
125 ml white rice, long grain cooked 1.5 grams
125 ml brown rice, long grain cooked 4 grams
250 ml spaghetti, cooked 2.5 grams
250 ml whole wheat spaghetti, cooked 4.8 grams
250 ml Cheerios, Honey Nut, General Mills™ 2 grams
250 ml Fibre 1, General Mills™ 11 grams
Balanced Meals
Cooking Techniques:
Healthy techniques:
•Steam
•Bake
•Broil
•Barbeque
•Poach
•Stir-fry in small
amounts of oil
•RAW - vegetables
Unhealthy techniques:
•Frying
•Deep frying
•Pan frying in oil
•Boiling vegetables
What Can You Do? Plan, Plan, Plan: 1. Weekend prep:
• Set your menu for the week
• Chop up all of your veggies and meats, label and keep in
fridge
2. Make in bulk and freeze:
• Make a soup, chili, sauce, purees, chopped vegetables or
fruit and freeze
3. Have snacks ready to go:
• Cut up vegetables and hummus in fridge
• Cut up fruits in containers
• Yogurt
• Homemade granola or trail mix
What Can You Do? Plan, Plan, Plan: 4. Keep a favourite spice mix:
• Blend and have ready to go
• Fresh ginger – keep frozen – easier to use
5. Whole grains all the way
• Whole wheat pasta, brown rice, wild rice.
6. Lean meats:
• The leaner the better! • Anything that ends in loin is lean
• Less legs it has, the better it is for you
What Can You Do? Plan, Plan, Plan: 7. Freeze, freeze, freeze:
• Pre-portion and freeze – rice, pasta, cheese, pumpkin
• Use leftovers – roast – slice up, portion and freeze
8. Add healthy foods to everything:
• Beans, vegetable purees, oats, flax, etc.
9. Say no to pop and watch out for juice
10. Homemade is the best way! Keep it simple.
Recipe Example - Lasagne
• Use: – Whole Wheat noodles
– Extra lean ground beef or ground turkey
– Dried or fresh herbs
– Low fat dairy (MF less than 19%)
• Instead Of: – White lasagne noodles
– Regular full fat ground meat
– Seasoning salt
– Full fat dairy (MF 35%)
Try:
Adding diced tomatoes, carrots, peppers, etc., for
more veggies
Adding rinsed canned beans for extra protein and fibre
Recipe Example – Fajita’s
• Use: – Whole Wheat tortillas
– Extra lean chicken breasts
– Cumin and lime juice
– Low fat dairy (MF less than 19%)
– Homemade Guacamole
• Instead Of: – White tortillas
– Regular full fat ground meat
– Fajita Seasoning that comes in package
– Full fat dairy (MF 35%)
– Store bought Guacamole
Try:
Adding diced tomatoes, carrots, peppers, etc., for
more veggies
Adding rinsed canned beans for extra protein and fibre
Recipe Example – Meatloaf
• Use: – Extra lean ground beef
– Try adding: • Black beans or lentils
• Flax – ground
• Vegetable puree
• Instead Of: – Regular full fat ground
meat
Great resources
• Deceptively Delicious by Jessica Seinfeld
• http://www.101cookbooks.com
• http://www.pulsescandada.com
• Super Natural Cooking by Heidi Swanson
• Jamie Oliver
Cooking Demonstration • Lentil Granola Bars……
1. In a medium bowl, mix coconut, oats, brown
sugar, bran buds and cinnamon.
2. Add lentil puree, oil, eggs (beaten) and vanilla.
Mix until dry ingredients are moistened.
3. Bake for 30 minutes