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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