Transcript Heart Healthy Nutrition

Heart Healthy Nutrition
Amanda Wooden, RD
Strong 4 Life Wellness Nutritionist
Basic Guidelines After Surgery
• Follow doctors orders after surgery then ease
into heart healthy diet as your child is ready
• Use supplements as necessary
• Boost Kid Essentials, Abbott Pediasure, Enfagrow,
Nutricia Duocal and/or a good multivitamin
• Foods High in Potassium (limit as needed)
• Electrolyte beverages, beans, dark leafy greens, skin on
potatoes, dried apricots, acorn squash, yogurt, salmon,
avocados, mushrooms, and bananas
Heart Healthy Guidelines
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Half your plate fruits and veggies
1 serving of whole grains with every meal
1 serving of high biologic value protein with every meal
3 servings of dairy/day
Examples of Heart Healthy Breakfast
• Eggs in a Wrap-1 egg, 1 slice of cheese, 1 T salsa in
whole wheat wrap
• Parfait- ½ cup greek yogurt drizzled with lemon zest
& honey. Top with ¼ cup bran flakes & berries
• PB and H Waffle-1 whole grain waffle with 1 T
natural peanut butter and honey drizzle
• Quick Oats- ½ cup oats, 1 cup milk, pinch of salt in
microwave for 3 minutes. Add 1 t maple syrup, dried
fruit or almonds
• Smoothie-Blend ½ cup greek yogurt, 1 cup frozen
fruit, ½ cup spinach, splash of juice/milk/water
Examples of Heart Healthy Lunch
• Tuna Pita-Low sodium tuna, 1 T olive oil, olives, lemon
juice, dill, tomatoes and mixed greens
• Ched N’Apple-2 slices whole grain bread, 1-2 slices cheddar,
½ thinly sliced apple. Grill in pan or Panini press until
cheese melted. Serve with carrots
• Roll Ups-Roll low sodium deli turkey, provolone, 1 t pesto
and 2 thin avocado slices
• Quesadillas-Spread 1 T mango chutney on whole wheat
tortilla. Add low sodium ham, feta, & scallion. Fold and grill
3 minutes on each side. Serve with celery sticks
• Kebabs-Layer low sodium deli meat & cheese cubes, grape
tomatoes on kebab stick. Serve with pear slices
Examples of Heart Healthy Dinner
• Wrap in foil:cod fillets & frozen broccoli &
cauliflower dressed with lemon juice, olive oil &
pinch of salt & peper. Bake 15 minutes in 375
degree oven or until fish flaky & veggies soft.
Serve with whole wheat bread
• Microwave ½ cup quinoa, 1 cup water, dash salt
for 5 minutes. Reduce power to 70% &
microwave another 5 minutes. Fluff & stir in: 1 T
chopped walnuts, ¼ cup rinsed chickpeas, 1 T
parsley, 1 T Oil, 1 t lemon juice. Serve with fresh
fruit & veggies.
Examples of Heart Healthy Dinner
• Combo 5 chopped asparagus spears, ½ cup snow peas,
¼ cup beans, and ½ cup broccoli in pan coated with
spray & heat over med-high heat. Cook 4 minutes. Heat
2 T oil with 1 t grated ginger & 1 scallion & toss with
veggies. Cook additional 3 minutes or until softened.
Serve with instant rice
• Cook 1 cup couscous according to microwave
instructions. Heat ½ T oil over med-high heat. Cook 1
sliced chicken sausage & brown with ¼ cup chopped
onion. Add 1 cup canned crushed tomatoes, 1 minced
garlic clove, 5 chopped basil leaves, salt & pep to taste.
Cook 2 minutes to warm through and toss with
couscous.
Resources
• www.choosemyplate.gov
• www.whatsfordinner.net
• www.recipe.com allows you to search recipes by
what you have on hand
• Pepperplate app helps with grocery lists & meal
planning
• Good Food Near You app helps you choose
healthier fast foods in a pinch
• My Fitness Pal app allows you to track food &
fitness
Questions??
THANK YOU!!