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? 840 mg Sodium 410 calories 680 mg Sodium 470 calories Lean Cuisine s chicken florentine has more sodium than a hamburger & fries at McDonalds. Calorie amount is similar.
Did You Know? 1210 mg Sodium Wendy s apple pecan chicken salad has the same amount of sodium as 21 teaspoons of ketchup!
Did You Know? 340 calories 970 mg sodium 270 calories 750 mg sodium Tim Horton s chicken salad sandwich has more calories and sodium than KFC s ultimate cheese snacker!
Nutrition Tips - Sodium Age 1-3 Age 4-8 Age 9-59 1000-1500mg/day 1200-1900mg/day 1500-2300mg/day 1 tsp of salt =???
Nutrition Tips - Sodium Age 1-3 Age 4-8 Age 9-59 1000-1500mg/day 1200-1900mg/day 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% 16% of calories from protein 54% of calories from fat 29% of calories from carbs
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 75g of extra lean ground beef 17g of fat 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 Instead Of: White lasagne noodles Regular full fat ground meat Seasoning salt Full fat dairy (MF 35%) Use: Whole Wheat noodles Extra lean ground beef or ground turkey Dried or fresh herbs Low fat dairy (MF less than 19%) Try: Adding diced tomatoes, carrots, peppers, etc., for more veggies Adding rinsed canned beans for extra protein and fibre
Recipe Example Fajita s Instead Of: White tortillas Regular full fat ground meat Fajita Seasoning that comes in package Full fat dairy (MF 35%) Store bought Guacamole Use: Whole Wheat tortillas Extra lean chicken breasts Cumin and lime juice Low fat dairy (MF less than 19%) Homemade Guacamole Try: Adding diced tomatoes, carrots, peppers, etc., for more veggies Adding rinsed canned beans for extra protein and fibre
Recipe Example Meatloaf Instead Of: Regular full fat ground meat Use: Extra lean ground beef Try adding: Black beans or lentils Flax ground Vegetable puree
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