Copyright © 2010 by Joslin Diabetes Center, Inc. www.joslin.org. All rights reserved.Copyright ©

2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.Copyright ©

2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.

Program Objectives•

Identify heart-healthy ingredients and foods

•

Practice reading a food label

•

Discuss strategies to make choosing healthy foods easier

Copyright ©

2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.

Key Messages

•

Understanding the basic principles of a heart-healthy diet can make it easier to make better food and ingredient choices.

•

The food label is an important tool to guide consumers to make heart-healthy food choices.

•

Start by shopping the perimeter of the store to find a wide selection of nutrient-rich foods.

Copyright ©

2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.

Identify Heart-Healthy Guidelines•

Fats–

Limit saturated fat

–

Low (zero) trans fat

–

Limit cholesterol

•

Fiber and Whole Grains–

Aim for more

•

Sodium (salt)–

Eat less

•

Nutrient-rich foods

Copyright ©

2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.

19

Fiber:Choose more:• Fruits and vegetables• Whole grains• Beans and legumes

Fats:Limit:•

Saturated fats

(ex: fatty meats, full-fat dairy,

butter)

• Trans fats• Cholesterol

Choose more:•

Monounsaturated fats

(ex: olive, canola oils)

•

Polyunsaturated fats (ex: corn,

sunflower oils)

–

including Omega-3

fats

(ex: fish, vegetable oils)

Nutrient-rich foods:Limit:Highly processed and prepared foods high in calories, fat, sugar, and/or sodiumChoose more:• Fruits and vegetables • Whole grains• Fat-free and lowfat dairy products • Poultry, lean meats and fish

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2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.

Sodium:Limit:•

Visible and added

salt (ex: salty snacks)

•

Canned vegetables,

soups, beans

• Prepared foods

Read Labels Be an Informed Consumer!

•

Nutrition Facts panel•

Ingredient list

•

Other resources–

Store resources

•

Meats •

Produce

–

Calorie-count books

–

Websites

•

Shelf-tag labeling

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2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.

Key MessagesDetermine the serving size

Saturated fat & Cholesterol: Keep low; Trans fats: 0

Sodium

(salt): Keep low

Dietary fiber: Aim for more

Not necessary to review

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2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.

Supermarket Strategies Key messages

•

Shop from a list•

Avoid shopping when hungry

•

Don’t be pressured by end-aisle displays, samples or discounts!

•

Take time to read the label

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2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.

Shop the Perimeter of the Store

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2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.

Fruits and Vegetables Choose more!

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2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.

Nutrition Notes•

Aim for 5-9 servings a day

•

Choose a rainbow of fruits and vegetables. Bright colors mean more nutrients!

•

Eat skins and peels for more fiber when possible

•

Buy fresh produce in season when possible

•

Frozen –

a great choice!

•

Canned –

may be higher

in sodium

•

Try something new!

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2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.

Meat, Poultry & Fish Choose Light and Lean

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2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.

Nutrition Notes•

Controlling portions controls fat and calories!–

3-6 oz. = one serving

•

Poultry–

Skinless is lowest in fat

•

Beef, Pork–

Ground –

extra lean

–

Tenderloin, round steak

•

Fish–

Aim for twice a week

(esp. fatty fish)Plan a heart-healthy method of cooking!

Copyright ©

2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.

Nutrition Notes At the Deli Counter

•

Most choices are high in sodium and many are high in fat

•

Sample lower-sodium and lean options

•

Ask for thinly sliced – will seem like more!

•

Bulk up sandwiches with vegetables; add fiber with whole-grain bread

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2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.

Dairy: Aim for Non-Fat and Lowfat

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2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.

Nutrition Notes•

Milk –

Drop down one level of fat at a time

•

Yogurt–

Read labels carefully for calories, fat and carb content

•

Eggs–

Limit yolks to 3/week

–

Don’t use cracked or broken eggs

Copyright ©

2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.

Spread the Word! Nutrition Notes

•

Butter–

Avoid/limit; high in saturated fat

•

Stick margarine–

Avoid/limit; contains trans fat

•

Soft vegetable oil spreads–

Choose in place of butter or stick margarine

–

70% less saturated fat than butter; no trans fat

–

Source of “good”

fats

–

Read labels for saturated fat content

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2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.

Say Cheese! Nutrition Notes

•

Cream cheese–

Fat-free, reduced-fat and regular

•

Cottage and ricotta cheese–

Vary in sodium and fat content

•

Snack cheeses–

An easy low-carb snack; choose lowfat

•

Hard cheeses–

Watch portion sizes

–

Choose based on intended use (melting, shredding, etc.)

–

Check labels for fat content

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2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.

Breads / Bakery Go for the Grain

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2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.

Nutrition Notes

•

Look for a “whole grain”

as a first

ingredient

•

Aim for 3 servings of whole-grain foods per day

•

Choose bread with 2-3 grams fiber per slice

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2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.

Cereals, Pastas, Rice Keep Goin’ for the Grain!

•

Oats –

source of soluble fiber;

can lower cholesterol

•

Rice/grain mixes –

use

¼

-

½

seasoning packet

•

Brown rice –

counts as

a whole grain

•

Whole-grain pasta –

try

different varieties

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2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.

Beverages Make Healthier Choices!

•

Choose more:–

Water

–

Lowfat or skim milk and soy beverages

–

100% fruit juices, tea and coffee (plain)

•

Go easy:–

Regular and diet sodas

–

Energy/sports drinks, juice drinks–

Cocoa mixes

–

Alcoholic beveragesCopyright ©

2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.

Oils and Salad Dressings Source of “Good” and Essential Fats•

Vegetable oils–

High in polyunsaturated fats

•

Corn, sunflower, soybean

–

High in monounsaturated fats

•

Canola, olive, safflower

–

Light –

lighter in color not calories

•

Non-stick cooking sprays•

Salad dressings–

Wide range of calorie, fat and sodium contents

•

Mayonnaise –

use reduced-fat varieties

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2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.

Nutrition Notes Snack and Sweet foods

•

May be high in sodium and fat

•

Many choices available

•

Individual dessert and “snack”

packs

helpful for controlling portions

•

Sugar-free doesn’t mean calorie-free or carb-free

Copyright ©

2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.

Other•

Soups–

Broth-based have less cholesterol and saturated fat than creamed

–

Look for reduced-sodium varieties

•

Frozen meals–

Aim for less than 600 mg sodium per meal

•

Pasta Sauce–

Aim for less than 480 mg sodium per serving

Copyright ©

2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.

Checking Out

•

Avoid last-minute temptations

•

Stick to your list

•

Consider the store brands

•

Buy fruits and veggies in season

•

Limit

snacks and sweets

Copyright ©

2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.

Copyright ©

2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.

Wrap up….

•

Identify heart-healthy ingredients•

Shop the perimeter of the store

•

Use food labels to guide choices

Copyright ©

2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.

Copyright ©

2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.Copyright ©

2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.

You’re Off and Running! Good Luck!

Copyright ©

2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.Copyright ©

2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.

Acknowledgements•

Joslin Development Team:•

Amy Campbell, RD, CDE•

Judy Giusti, RD, CDE•

Melinda Maryniuk, RD, CDE

•

Joslin Dietitians, especially:•

Nora Saul, RD, CDE•

Tracy Lucier, RD, CDE•

Gillian Arathuzik, RD, CDE•

Amanda Kirpitch, RD, CDE •

Emmy Suhl, RD, CDE•

Elizabeth Staum, RD, CDE•

Beth Ackerman, RD, CDE•

Andreina Millan-Ferro, RD

Copyright ©

2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.Copyright ©

2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.

About Joslin Diabetes CenterJoslin Diabetes Center is the world’s preeminent diabetes clinic, diabetes research center and provider of diabetes education. Joslin is dedicated to ensuring that people with diabetes live long, healthy lives and offers real hope and progress toward diabetes prevention and a cure for the disease.

Founded in 1898 by Elliott P. Joslin, M.D., Joslin is an independent nonprofit institution affiliated with Harvard Medical School.

For more information about Joslin, call 1-800-JOSLIN-1

or visit www.joslin.org.