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2 Heart Health, Diabetes, & An Inside Look at Retail Nutrition Lorraine Teasdale Sobeys Dietitian Caroline Spurr Dietetic Intern All of those point are part of the portfolio… They are all option and can all help lower cholesterol and help heart health. The more option you do the more benefit you will get.

3 An Inside Look at Retail Nutrition

4 What We Do A Member of the Sobeys Pharmacy Team

5 What We Do Nutrition Classes/Group Education diabetes, heart health, seniors, etc. Chronic Disease Prevention Community Outreach Workplace Wellness Individual Counselling Shopping Assistance/Tours Team Building/Staff Engagement

6 What We Do 19 tsp 2 pops/day for 1 week = ½ bag of sugar!

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10 5 Secrets for a Healthy Heart

11 1. Eat more vegetables and fruit

12 Best choice?

13 Tips to Eat More Snack on fruit or vegetables.Keep fruit in a bowl on the counter. Buy ready-to-eat vegetables. Prepare vegetables and fruit ahead of time. Store in the fridge in plain sight. Use frozen vegetable mixes. Pair with a dip to boost flavor.

14 2. Go alternative Fill ¼ of your plate with meat alternatives more often: Pulses – dried beans, dried peas, chickpeas, lentils Soy – tofu, edamame Nuts or nut butter

15 Vegetarian Chili IngredientsAdd to Recipes Black Bean Salsa Curry Lentil Soup Vegetarian Chili Ingredients

16 Tips to Eat More Add canned beans to salad or soup.Use mashed lentils or hummus as a spread. Use red lentils in spaghetti sauce. Snack on a handful of nuts and seeds. Steam edamame beans. Add silken tofu to smoothies. Try different nut butters. Enjoy baked beans.

17 3. Boost Your Fibre Choose whole grains Go back to #1 and #2Consider adding flax, chia and hemp seeds Include soluble fibre superstars to help lower cholesterol Oats, barley, psyllium, beans, peas and lentils

18 Look for at least 4 g of fibre per servingFibre On The Label Look for at least 4 g of fibre per serving

19 4. Choose Healthy Fats 2 – 3 tbsp. of added unsaturated fat/day2 servings of fish/week – SMASHT Consider foods like nuts and avocado

20 Cut the Junk, Not the Fat Don’t just cut the fat, cut the junk - avoid all highly processed foods Think about your entire diet, not just specific nutrients. Balance and portion size are key. Size and quality matter - Canadians should eat a variety of natural and minimally processed foods in appropriate portions. “…By following this advice, saturated fat intake should not be an issue.” HSF Saturated Fat Position Statement – September 2015 Encourage more cooking at HOME Promote healthy cooking classes and taste and learn.

21 5. Consider Adding Plant SterolsInclude 2 grams of plant sterols/day Look for fortified products Supplement? Talk to your pharmacist! All of those point are part of the portfolio… They are all option and can all help lower cholesterol and help heart health. The more option you do the more benefit you will get.

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23 5 Secrets for Better Blood Sugars

24 1. Watch your carbohydrateAll carbohydrate foods can increase blood sugars, so be mindful of portion size

25 2. Get enough fibre Fibre does not raise blood sugarsFoods high in fibre help you feel full and may lower blood sugars Fibre is found in vegetables, fruit, whole grains, nuts, seeds, beans and lentils Aim for 25-40g of fibre each day

26 3. Balance carbohydrate & protein at every meal

27 4. Eat 3 meals at regular timesSpace meals no more than 6 hours apart Spread carbohydrate foods evenly through the day Have a healthy snack if needed

28 5. Exercise at Least 150 min / WeekSessions of 10 minutes or more count “Moderate- to vigorous-intensity aerobic physical activity” - you should be able to talk, but not sing Get into a routine Walk whenever possible Move more in your home Live actively Gardening, biking, swimming

29 Simple Food Solutions

30 Plan for Better Meals Plan, plan, plan! Meal Plan Grocery ListStock up Cook once, eat twice Use your slow cooker

31 Save Time Buy pre-prepared foods: Deli roasted chickenReady-to-eat salads Healthy pizza Pre-cut veggies Frozen veggies Canned veggies

32 Quick and Easy Protein SourcesSource of protein: Nuts and nut butter Eggs Stir fry stips Greek yogurt Canned beans or dried red lentils Canned fish Tofu or TVP

33 Meal Solutions Building a Better BreakfastFreeze homemade muffins, pancakes and waffles Make a smoothie Breakfast Ideas Whole wheat tortilla, peanut butter and banana Microwaved egg, whole wheat English muffin and milk Yogurt sundae (yogurt, fruit, nuts or crushed cereal) High fibre cereal, milk and almonds

34 Meal Solutions Lively Lunches Pack lunches the night beforePlan for leftovers Prepare/cook foods ahead of time (veggies, cheese cubes, boiled eggs, etc.) Lunch Ideas Pita, hummus and veggies Egg burrito (whole wheat tortilla, boiled egg, salsa, veggies and cheese)

35 Meal Solutions Snappy SuppersWash/cut veggies when you return from grocery store Plan to have leftovers on busy days Cook extra when you have time and freeze Supper Ideas Chicken fajitas Veggie and cheese omelet with toast

36 Snack Solutions Plan for better snacks Plan for better snack:Wash your fruit ahead of time Cut-up veggies and fruit Pack in clear container Better snack idea: Boiled egg (keep in fridge for one week) Use frozen fruit (mix with yogurt) the night before

37 Better Beverages Satisfy Your Thirst with WaterDehydration is the #1 cause of fatigue Urine to be clear not dark Water is a great choice, calorie free and free from the tap

38 Take a Guess How many tsp of sugar are there in a 710 ml bottle of pop? a) 19 tsp b) 35 tsp c) 9 tsp

39 Answer 19 tsp 2 pops/day for 1 week = ½ bag of sugar!

40 Answer 19 tsp 2 pops/day for 1 week = ½ bag of sugar!

41 The Power of the Healthy Plate

42 Calories Saved with Healthy Plate

43 Calories Saved with Healthy Plate

44 Putting it All TogetherWhat does the healthy plate look like? What are some examples of meat alternatives? For a nutrient to be high, what should %DV be? What role does fibre play in blood sugar control? How many grams of plant sterols should you include per day? What change are YOU going to make?

45 Questions? Follow us on Twitter and like us on Facebook for more nutrition tips and healthy Want our stores schedules and newsletter?