Download A guide to the St. Mary`s Eat Hearty program

eat_hearty-booklet.qxp
12/4/06
6:07 PM
Page 1
A guide to the St. Mary’s Eat Hearty program
eat_hearty-booklet.qxp
3/6/07
4:45 PM
Page 1
TABLE OF CONTENTS
Introduction. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Menu Highlights . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Eat Hearty Nutritional Tips . . . . . . . . . . . . . . . . 10
1
eat_hearty-booklet.qxp
3/6/07
4:46 PM
Page 2
INTRODUCTION
Can you eat healthy foods and still have a variety of choices
that taste good? The answer is YES, and the foods taste
delicious! Our food choices are important and can help us
lead active, engaged lifestyles. The Eat Hearty program can
help you make informed choices when choosing meals at
restaurants and while on the go. The emphasis of this
program is to help you decrease your risk of heart disease by
making healthy dining selections that are lower in both fat
and cholesterol.
The average American diet is high in fat and cholesterol
which can cause fatty plaque to accumulate inside the walls
of blood vessels. This can slow down or block the blood flow
to the heart which increases a person’s risk for having high
blood pressure, a stroke, or a heart attack. A diet lower in
cholesterol and fat (especially saturated fat), combined with a
regular exercise program, is a great way to help decrease your
risk of heart disease.
A variety of area restaurants have Eat Hearty menu items,
making it easier for you to dine out in a healthy way. Look for
the Eat Hearty logos on menu items and make smart dining
choices that taste great!
St. Mary’s is committed to your overall health and wellness.
2
eat_hearty-booklet.qxp
3/6/07
4:46 PM
Page 3
Eat Hearty guidelines followed by participating sponsors:
· Lean cuts of meat and skinless poultry.
· Use of spray oil in cooking.
· No butter, cream, or cheese sauces.
· Mixed dishes with approximately 30 percent or less of
the calories from fat.
· Margarine, preferably trans-fat-free, available instead
of butter.
· Up to one oz. of reduced-fat cheese and one tbsp of nuts.
· Cottage cheese up to two percent milkfat.
· Mustard or reduced-fat mayonnaise.
· No bacon bits, croutons or egg on salads.
· Desserts must be 30 percent fat or less.
All of the Eat Hearty menu items have been reviewed by a
registered dietitian to ensure the above guidelines have been met.
Each item has the fat grams and calories listed per serving. If
you have any questions regarding a particular item, please ask
your server.
3
eat_hearty-booklet.qxp
3/6/07
4:46 PM
Page 4
EAT HEARTY HIGHLIGHTS AT PARTICIPATING LOCATIONS
Apple Cake Tea Room
11312 Station West Road (Farragut), 865-966-7848
Fat
Cal.
Heart Healthy (tuna and fruit)
5g
338
Turkey Sandwich
8g
368
Lite Grilled Chicken Salad
7g
230
Fruit Salad
2g
260
Calhoun’s
400 Neyland Drive, 865-637-3355
6515 Kingston Pike, 865-673-3377
10020 Kingston Pike, 865-673-3444
4550 City Park Drive (Lenoir City), 865-673-3366
625 Turkey Cove Lane (Turkey Creek), 865-288-1600
Fat
Cal.
Chicken Oriental Salad
13g
614
White Chili
3g
156
Chicken Calhoun
8g
393
Char-Grilled Shrimp
4g
218
Frozen Vanilla Yogurt
6g
415
with Hot Cinnamon Apples
Eat Hearty BBQ Chicken Sandwich
11g
482
Eat Hearty Lemon Chicken
13g
484
Veggie Beef Soup
6g
166
4
eat_hearty-booklet.qxp
3/6/07
4:46 PM
Page 5
Dragon Den
10205A Kingston Pike, 865-691-4529
Egg Plant in Plum Sauce
San Shan Soup
Beef with Oyster Sauce
Curry Beef
Chicken in Hot Ginger Sauce
Shrimp with Black Bean Sauce
Roasted Pork with Snow Peas
Fat
1g
3g
11g
13g
6g
3g
12g
Cal.
542
105
666
423
446
446
532
Golden Girls
Route 1, Highway 61 (Clinton), 865-457-3302
Fat
Vegetable Omelette
9g
Chicken Salad Sandwich
7g
Filet of Catfish
5g
Grilled Chicken Breast
5g
Turkey Breast Sandwich
9g
Grilled Pork Tenderloin
8g
Cal.
375
300
162
167
383
348
Knox County Schools
All “Smart Lunch” meals
Broccoli Casserole
Spaghetti with Meat Sauce
Black Bean Salad
Chicken or Turkey Vegetable Soup
Sweet and Sour Pork
Chicken Fajitas
Fat
varies
3g
11g
2g
2g
7g
6g
Cal.
varies
137
320
157
72
210
241
5
eat_hearty-booklet.qxp
3/6/07
4:46 PM
Page 6
Nixon’s Deli
220 North Peters Rd., 865-694-3719
508 Merchants Rd., 865-687-7444
5034 N. Broadway, 865-281-8435
5716 Kingston Pike, 865-558-6354
378 Illinois Ave. (Oak Ridge), 865-482-1600
Fat
Eat Hearty Chef Salad
2g*
6" Club Hoagie
8g*
6" Corned Beef Sandwich
8g*
6" Ham Sandwich
9g*
6" Peppered Beef Sandwich
8g*
6" Roast Beef Sandwich
7g*
6" Smoked Turkey Sandwich
7g*
6" Turkey Sandwich
7g*
Cal.
128
299
296
308
298
308
308
289
*Nutritional analysis includes cheese
Oak Hill Café at St. Mary’s Medical Center
900 E. Oak Hill Avenue, 865-545-7609
Mediterranean Cod
Turkey Divan
Vegetable Primavera
Twice Baked Potato Casserole
Spinach Maria
Green Bean & Tomato Casserole
Apple Cobbler
Fruit & Yogurt Cup
6
Fat
6g
9g
5g
6g
7g
3g
7g
5g
Cal.
167
231
355
180
127
66
211
320
eat_hearty-booklet.qxp
3/6/07
4:46 PM
Page 7
Old Mill Bread Company
432 N. Cedar Bluff Rd., 865-470-7342
Also available at select Kroger locations.
Honey Whole Wheat Bread*
Honey Oat Bread*
Montana Sourdough Bread*
French Bread*
Multi-Grain Bread*
Bran Fruit Muffin (1/2)
Oatmeal Fruit Muffin (1/2)
Chocolate Chip Oatmeal Cookie (1)
Oatmeal Cookie (1)
Fat
<1g
<1g
<1g
<1g
<1g
<1g
1g
4g
2g
Cal.
93
98
99
96
99
185
195
265
238
*Nutritional analysis is for one slice of bread
Roddy Vending Company
Various vending locations in Knoxville, 865-558-3401
Fat
Cal.
Lite Turkey and Cheese Sandwich
9g
297
Bagel with Lite Cream Cheese
4g
227
Fruit Cup
0g
54
Lite English Muffin with Ham and Cheese 7g
224
Lite Tuna Salad Sandwich
6g
280
Lite Roast Beef Sandwich
5g
236
7
eat_hearty-booklet.qxp
3/6/07
4:46 PM
Page 8
Subway
Various East Tennessee Locations, 865-777-2600 ext. 24
Fat
Cal.
Veggie Delite 6" Sub
3g*
237
Turkey Breast 6" Sub
4g*
289
Ham 6" Sub
5g*
302
Roast Beef 6" Sub
5g*
303
Subway Club 6" Sub
5g*
312
Tuna Deli Style Sandwich
9g*
279
Roasted Chicken Breast Salad
4g*
162
*Nutritional analysis does not include cheese
Weigel’s Corporate Office
3100 Staffordshire Boulevard (Powell), 865-938-2042
More than 50 locations in East Tennessee
Skim D Lite ® Fat-free Milk
Weigel’s Skim D Lite ® milk is special not only because it contains less
than 0.05 percent fat, but also because it tastes so much like real whole
milk. A unique process developed by Weigel’s is the reason.
These are several examples of Eat Hearty selections, and each
location’s menu has a variety of items. We hope you enjoy
these lower cholesterol, lower fat menu items, which have
been coordinated in accordance with the St. Mary’s Eat
Hearty program.
8
eat_hearty-booklet.qxp
3/6/07
4:46 PM
Page 9
EAT HEARTY NUTRITIONAL TIPS
The following are nutritional suggestions from the U.S.
Department of Agriculture and the U.S. Department of Health &
Human Services.
Eat a variety of foods.
The body requires more than 40 nutrients for good health
that can be consumed by eating a variety of the following
foods: vegetables, fruits, breads, cereals, grains, dried beans
and peas, dairy products, meats, poultry, fish and eggs.
Maintain a healthy weight.
Overeating, even of nutritious foods, can cause weight gain.
Check with your physician or a registered dietitian regarding
your healthy weight.
Choose a diet low in fat, saturated fat, trans fats and cholesterol.
The National Heart, Lung & Blood Institute recommends
that no more than 30 percent of daily calories come from fat
with no more than 10 percent of daily calories from saturated
fat. Sources of saturated fat include animal products and
cocoa butter, as well as palm, palm kernel and coconut oils.
Cut back on foods containing hydrogenated vegetable oils to
reduce trans fats in your diet. Cholesterol should be limited to
300 milligrams per day. These guidelines are not intended for
heart disease patients on more restrictive diets or for children
under two years of age.
9
eat_hearty-booklet.qxp
3/6/07
4:46 PM
Page 10
Choose a diet with plenty of fruits, vegetables and
whole grains.
Fruits, vegetables and whole grains provide fiber and many
nutrients that are linked to good health. High fiber diets
have been associated with lower cholesterol levels, decreased
incidence of certain types of cancer and improved gastrointestinal
tract function. The National Cancer Institute recommends a
daily intake of 20-35 grams of fiber, which can be achieved by
consuming three to five vegetable servings, two to four fruit
servings and six to 11 whole grain servings each day.
Use sugars only in moderation.
Sugars supply calories but minimal nutrients. They are often
accompanied by fats and can increase one’s risk for tooth decay.
Therefore, they should only be used in moderation by most
healthy people and sparingly by those who want to lose weight.
Sugars that may be found in products are sucrose (table sugar),
glucose (dextrose), fructose, maltose, brown sugar, raw sugar,
honey, syrup, corn syrup, corn sweetener and molasses.
Use salt and sodium only in moderation.
One teaspoon of salt contains approximately 2,300 mg of sodium.
By using spices instead of salt in cooking and at the table,
sodium intake can be significantly reduced. It is also important
to read food labels, especially for individuals with high blood
pressure, since much of the sodium consumed is hidden in
processed foods. The risk of developing high blood pressure
may be reduced by consuming foods lower in salt and sodium.
10
eat_hearty-booklet.qxp
3/6/07
4:46 PM
Page 11
Additional Tips
· Choose a variety of protein sources: poultry, fish, lean
beef or pork, and dried beans.
· Trim fat from beef or pork.
· Remove skin from poultry.
· Use minimal oil in preparation.
· Choose ground round, ground chuck, ground beef or
ground turkey that is at least 90 percent lean.
The leanest cuts of beef include:
– Round tip
– Top loin
– Eye of round
– Tenderloin
– Sirloin
· Rinsing canned meat and vegetables in water for 60
seconds may remove up to 75 percent of the sodium.
· The American Heart Association recommends reducing
dietary cholesterol intake by limiting egg yolk consumption
to three to four each week, including those used in cooking.
· “Brown” bread isn’t always a sign that whole grain flour
was used; it may be white bread with added coloring.
Look for “whole wheat” or “whole grain” on the label to
maximize your intake of fiber.
· All oils and shortenings are 100 percent fat, contain 120
calories per tablespoon, and should only be used in
moderation. However, it is best to choose vegetable oils
high in polyunsaturated and monosaturated fats such as
safflower, sunflower, soybean, corn, canola and olive oils.
11
eat_hearty-booklet.qxp
3/6/07
4:46 PM
Page 12
The number of participants in St. Mary’s Eat Hearty program
is continually growing and now includes:
Apple Cake Tea Room - Knoxville
Calhoun’s - Knoxville, Lenoir City, Nashville
Dragon Den - Knoxville
Golden Girls - Clinton
Knox County Schools
Nixon’s Deli - Knoxville, Oak Ridge
Oak Hill Café at St. Mary’s Medical Center - Knoxville
Old Mill Bread Company - Knoxville
Regas Restaurant - Knoxville
Roddy Vending Company - Knoxville
Subway - various East Tennessee locations
Weigel’s - various East Tennessee locations
For more information about the St. Mary’s
Eat Hearty program, please contact 865-545-8819.
12
eat_hearty-booklet.qxp
3/6/07
4:46 PM
Page 13
Fat Terms
· Reduced fat: product contains at least 25 percent less fat
per serving.
· Low fat: product contains 3g or less fat per serving and
not more than 30 percent of calories from fat.
· Fat free: product contains less than 0.5 grams of fat per
serving.
Sodium Terms
· Reduced-sodium: products contain at least 75 percent
less sodium than the original product.
· Low-sodium: products contain 140mg or less sodium
per serving.
· Sodium-free: products contain less than 5mg sodium
per serving.
Nutritionally sound eating habits combined with exercise is
crucial to maintaining a healthy way of life and helping
decrease your risk of heart disease. We hope St. Mary’s Eat
Hearty program will be useful in increasing your understanding
of nutritional food choices and in helping you enjoy a
healthier lifestyle.
13
eat_hearty-booklet.qxp
12/4/06
6:07 PM
Page 16
WWW.STMARYSHEALTH.COM