Cindy Sass, RD, CDE - PowerPoint Presentation

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Cindy Sass, RD, CDERegistered DietitianCarleton University Healthy WorkplaceTuesday February 11, 2014

Heart Healthy Eating Style:

The Omni Heart DietSlide2

Cardiovascular Disease (CVD) in CanadaHas been in declineSince 1952 the rate has declined by more than 75%

Largely due to research, advances in surgical procedures, drugs and prevention efforts.

But still...

Heart attack and stroke are 2 of the 3 leading causes of death in Canada.

Account for ~29 % of all deaths in Canada.Slide3

Risk Factors for Heart Disease and StrokeRisk Factors

Smoking

Alcohol consumption

Physical inactivity

Obesity

High blood pressure

High blood cholesterol

DiabetesSlide4

Healthy Diets can lower the risk of CVDWhat does a healthy diet look like?

Despite all of the diet books, food guides and expert advice, most people are still confused!

Gluten free,

Paleo

, low

carb

, no

carb

, low fat, Aitkens?Slide5

Heart Healthy EatingOmni Heart StudyO- optimalM- macro

N- nutrient

I- intake

For heart health

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Omni Heart Study dietCompared the effects of 3 heart healthy diet approaches.Based on variations of the DASH diet which is a vegetable and fruit rich diet.Slide7

Each of the 3 diets was higher in one of the following:Carbohydrates - mostly from foods, containing a total of 5 tsp. of sugar a day.

Protein – more than half from beans, nuts, seeds, tofu and other non – animal sources.

Unsaturated fats - mostly from Canola and Olive oil.Slide8

The diets were remarkably effective!Lowered blood pressure:By 13 to 16 points in people with hypertension,

8 points in people with pre-hypertension

“The diets lowered blood pressure more than most Blood Pressure drugs.Slide9

The diets were remarkably effective!Lowered LDL (bad) cholesterol

Lowered damaging triglycerides

Reduced the risk of heart disease and stroke over 10 years by 20-30%.Slide10

What made the Omni heart diet so potent?Low levels of sodium?

Low levels of saturated and trans fats?

Low levels of added sugar?

High levels of potassium?

High levels of magnesium?

High levels of calcium?

High levels of fibre?Slide11

And the winner is....There was a tie between the omni heart diets higher in protein and saturated fat.Both were a little better at reducing heart disease risk than the higher carbohydrate diet.Slide12

A Day’s Worth of Food The Omni Heart Diet

2000 caloriesSlide13

Vegetables and fruit11 servings per day

Try:

What is a serving – ½ cup raw, cooked vegetables

1 cup salad greens

1 piece fruit

½ cup fresh fruit

¼ cup dried fruit

A main dish (4 cup) salad for lunch is 4 servings.

2 cups of stir fried veggies for supper is another 4 servings.

Add 3 pieces of fruit, one for breakfast and 2 others for snacks and you’ve got 11 servings.Slide14

Grains4 servings per day:

Try:

What is a serving:

1 slice of bread

½ cup cereal

½ cup cooked pasta or rice

½ cup cereal with breakfast

2 slices of bread with lunch

½ cup rice or pasta with dinner

This adds up to 4 servingsChoose whole grains whenever possibleSlide15

Low – Fat Dairy2 servings per day

Try:

A serving is:

1 cup skim or 1% milk,

1.5 oz (40 grams) cheese,

1 cup yogurt

½ cup of milk with cereal for breakfast

6 oz. yogurt for lunch or a snack

1 oz cheese for salad or vegetablesSlide16

Legumes and Nuts2 servings per day

Try:

What is 1 serving:

¼ cup of nuts

½ cup cooked beans

120 grams tofu

You can have ½ cup of beans on salad or with dinner and ¼ cup of nuts on cereal, salad, grains or as a snack.

That comes to 2 servings.Slide17

Poultry, Fish and Meat1 serving per day

Try:

What is a serving:

¼ lb cooked or 120 grams cooked or 4 ounces

Start with 6 oz of raw poultry, fish or meat to get 4 ounces cooked.

That is about the size of a deck of cards.Slide18

Desserts and Sweets2 servings per day

Try:

What is a serving:

1 small cookie

1 tsp. of sugar

Count each

oreo

sized cookie as about 1 tsp of sugar.

Many breakfast cereal have 1-2 tsp of sugar

Note: a 175 ml fruit yogurt or ½ cup of ice cream has 4-5 tsp of sugar.Slide19

Oils and Fats2 servings per day

Try:

What is a serving?

1 Tbsp. of oil

1 Tbsp. of margarine or mayonnaise

Use 1 Tbsp. to

saute

vegetables and 1 Tbsp. in your salad dressing (2 Tbsp. of dressing usually contain 1 Tbsp. of oil)Slide20

Wild Card1 Serving per day

Try:

1 more serving of poultry fish meat, oils and fats, grains, or desserts and sweets

About 120 calories’ worth of any category previous.Slide21

The tricky part..The tricky part is summing up a entire diet in simple, easy to remember adviceYou probably won’t follow this diet every single meal

Think of it as an ideal.Slide22

Rules of the RoadMake vegetables a main course.Fill at least half of your plate at lunch and dinner.Have fruit for snacks or with breakfast and lunch.

Make vegetables part of your main dish like stir fry, vegetable curry, vegetable fajitas.Slide23

Keep saturated fat and cholesterol lowThis means just a small portion of poultry, fish, lean meat per day.Use more beans, tofu.

Use eggs and low fat cheese sparingly.

Egg whites are ok.Slide24

Don’t overdo grainsLimited to 4 servings a day if you are shooting for 2000 calories, 3 if you are shooting for 1600.A serving is a thin slice of bread, not a 4 oz. Bagel.

½ cup cooked is not much, it’s the volume of 2 golf balls.Slide25

Minimize added sugarA 2000 calorie diet allows for 2 tsp. (8 grams) of added sugar a day.There’s no room for more empty calories.Slide26

Keep a lid on sodiumAvoid high sodium processed foods like:Deli meatsCanned soups

Heat and serve entrees

Chips, snack foodsSlide27

Eat Beans and NutsIn the Omni heart study people reported feeling more full when they ate a diet rich in beans and nuts.Add beans to soups, stews, casseroles, stir fries.

Have ¼ cup nuts on your cereal, as a snack.

Don’t over do nuts, their calories can add up quickly.Slide28

Eat Real Food Not Junk!Notice what is missing in this diet?Sweets, cookies, cakes

Big bowls of pasta

Big bagels, muffins

Most pizzas, wraps, burritos, Panini sandwiches are too big

Gone are granola bars, energy bars, pita chips and junk disguised as health foods

Think of them as an occasional splurge!Slide29

In ConclusionYou probably won’t follow this diet every single mealThink of it as an ideal

Take parts of this diet, what seems easiest to you and start making changes

Change is a process accomplished over time.Slide30

Questions?