Heart Healthy Families - HealthyEating.org

Heart Healthy
  Families
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Workshop Presenters

  Sonia Fernandez-Arana             Johana Ramirez
Community Nutrition Adviser       Program Assistant
 Dairy Council of California   Health Education Council

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Welcome

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Heart Health
 February is Heart Awareness Month, a time
 when all people can focus on their
 cardiovascular health.

 Heart disease is the leading cause of death
 for men and women.

 A good prevention strategy starts with
 taking care of your body by eating right,
 exercising, and getting the right amount of
 sleep.
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Heart Health- 10 Tips to Keep
Your Heart Healthy
1. Exercise

1. Eat Healthy

1. Don’t Smoke

1. Get Enough Sleep

1. Get your Teeth Checked

https://healthcare.utah.edu/healthfeed/postings/2019/01/healthy-
   heart.php
                                                                   HealthyEating.org

Heart Health- 10 Tips to Keep
Your Heart Healthy
6. Prevent onset of diabetes

7. No saturated fats

8. Less or no alcohol

9. Manage stress

10. Blood pressure

   https://mms.businesswire.com/media/20160229007002/en/51201
      3/5/10_Tips_for_Heart_Health.jpg?download=1               HealthyEating.org

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Heart Health - Shopping Tips
1. Vegetables/Fruit: Eat a rainbow. Farmers
   markets are great places to buy seasonal
   produce.
2. Grains: Choose products with “whole wheat”
   or “whole grain” listed as the first ingredient.
   Look for 100% whole grain.
3. Protein: Choose a variety of protein foods
   and aim for lean meats (93% lean beef).
4. Dairy: Look for low-fat or fat-free options.
5. Fats & Oils: Look for products with no trans
   fats. Choose foods with unsaturated fats like
   seafood, nuts, seeds, avocado, etc.
6. Herbs & Spices: Flavor enhancers

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Fresh From the Garden
This lesson will focus on a garden friendly
vegetable: Leafy Greens
   • Leaf vegetables are plant leaves eaten as a
     vegetable.
   • The vegetables grown during the cool
     seasons are some of the most nutritious.
   • If you plan to start a cool weather garden,
     consider planting a variety of leafy greens.

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Leafy Green
      Nutrition Facts
-   Eating a diet rich in fruits and
    vegetables as part of an overall healthy
    diet may reduce risk for stroke and
    perhaps other cardiovascular diseases.
-   Vitamins A, C, K, and B
-   Calcium, Iron, Potassium, and Fiber
-   Phytochemicals

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Varieties of Leafy Greens

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Varieties of Leafy Greens

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Varieties of Leafy Greens

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How to eat Leafy Greens
                          Cooking
                          • Raw
                          • Steam
                          • Roast
                          • Saute

                          What’s your go-to
                          preparation method?

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Group Activity:
   Share...?
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Veggie Tortilla Roll-up Food Demo
                            with Sal!
Nutrition Info
Serving size: 1
Total calories: 128
Total fat: 2g
Saturated fat: 1g
Carbohydrates: 20g
Protein: 8g
Fiber: 4g
Sodium: 427mg

                                                        HealthyEating.org
  https://eatfresh.org/recipe/snacks/veggie-tortilla-
  roll-ups

Family Activity

  Encourage opportunities
  for movement that are fun!

http://www.floridahealth.gov/programs-and-services/childrens-health/child-care-food-
program/nutrition/_documents/lesson-plans/lesson2.pdf                                  HealthyEating.org

Additional Tools and Resources

                                 https://www.schoolnutritionandfitness.com/index.php?
https://www.healthyeating.org/   sid=1509725207245

                                 https://www.heart.org/en/healthy-living/healthy-
https://healthedcouncil.org/     eating/add-color/5-reasons-to-eat-more-color

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Poll Question

Please select a topic of interest for March’s workshop.
Por favor seleccione un tema de interés para el taller de Marzo.

A: Rethink Your Drink / Consejos de Bebidas Saludables
B:    2020-202025 Dietary Guidelines for Americans / Las Pautas Dietéticas de 2020-2025
C:    Shopping Saving Tips / Consejos para ahorrar costos (alimentos)
D:    No preference / Sin Preferencia
F:    Other / Otra Tema
E:    None / Ninguno de los Anteriores

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Questions?
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