|Food Items||Calories||Total Fat (g)||Saturated Fat (g)|
|102 grams of total fat = 25½ teaspoons of fat|
|Double meat cheeseburger||1120||76||30|
|Medium french fries||360||18||5|
|Medium chocolate shake||500||8||5|
|Food Items||Calories||Total Fat (g)||Saturated Fat (g)|
|14 grams of total fat = 3½ teaspoons of fat|
|Grilled chicken sandwich, no mayonnaise||330||7||1|
|Low-fat (1%) milk||110||2||2|
The food choice sign can be made into a table tent sign by gluing the sign to a media folder.
Activity 4: Take Time for Sleep: Additional Presentation
Most adults need 7 to 8 hours of sleep each night. School-aged children and teens need at least 9 hours of sleep a night. Like eating healthy and being physically active, getting a good night's sleep is important to your heart health and your mood, and it is important when you are completing your daily activities. Not getting enough sleep can cause problems.
Sleep disorders, such as sleep apnea, can disturb how well you sleep and leave you sleepy the next day. In people with sleep apnea, their breathing stops briefly or becomes very shallow during sleep. They usually snore loudly and often.
If you Do not get enough sleep each night, or if you have sleep apnea that is not treated, you may be at increased risk of becoming overweight or developing high blood pressure, heart disease, or diabetes.
The Dos and Don'ts of Getting a Good Night's Sleep
- Do go to bed and wake up at the same time each day – even on the weekends.
- Do physical activity, but not too late in the day.
- Do relax before bed – read or listen to music.
- Do take a hot bath before bed – it can help you relax.
- Do get rid of things that might distract you from sleep – noises, bright lights, an uncomfortable bed, or a TV or computer in the bedroom.
- Do keep the room temperature cool.
- Do see a doctor if you have trouble sleeping. If you are tired during the day, even after spending enough time in bed at night, you may have a sleep disorder.
- Do not have caffeine or nicotine after 3 p.m.
- Do not eat large meals or drink beverages late at night.
- Do not take medicines that delay or disrupt your sleep. Check with your doctor about your prescribed medicines if you have trouble sleeping.
- Do not take naps after 3 p.m.
- Do not lie in bed awake. Get up and do some relaxing activity until you feel sleepy.
To learn more about sleep and sleep disorders, visit the National Heart, Lung, and Blood Institute (NHLBI) Web site at www.nhlbi.nih.gov, and click on “sleep.”
Activity 5: Heart Healthy Cooking Demonstrations
Cooking demonstrations can be an important part of group discussions. A cooking demonstration can show participants how to prepare foods that still taste good, but include less saturated fat, trans fat, cholesterol, and salt and sodium. Most people like to eat, and they will be interested in learning how to prepare food in a heart healthy way. This section gives you more information about how to use cooking demonstrations as a part of the training and how to make sure they go smoothly.
- Recruiting a Food Demonstration Facilitator
If you are not going to conduct the food demonstration yourself, you can recruit a registered dietitian by contacting the local health department, the local American Dietetic Association, or the local Cooperative Extension Service office.
- How To Plan the Demonstration
- Choosing the Facility
- Is food permitted? Make sure the site where you will be presenting the group discussion allows cooking demonstrations. If food may be brought in for tasting, but not cooking, you may be limited to bringing a prepared dish. You also may be limited in the type of food you can bring. Some organizations have special dietary restrictions. Check these out beforehand. If you are doing a cooking demonstration at a festival or outdoor fair, you may need a special permit to use cooking equipment. Most important, be sure to visit the site beforehand to look at the facilities.
- Is water accessible? You will need to wash your hands frequently. You may need large amounts of water for the recipes. Having a sink behind you or in the same room as the demonstration is ideal.
- Is electricity accessible? This is necessary if you plan to cook onsite. If electricity is in the room, but not close by, be sure to bring heavy-duty extension cords with multiple outlets. If the demonstration is outside, you may need extension cords to bring the electricity outside, or you may need a generator or gas stove.
- Is lighting adequate? Make sure there is enough light for participants to see what is being demonstrated.
- Is the location convenient? Make sure the building is accessible by public transportation and parking is available.
- Are tables and chairs available? You will need at least one table for your demonstration. If you demonstrate several recipes, you may need more. If the demonstration is long, you will need chairs for participants.
- Choosing the recipes
The recipes you choose depend on which principle of heart healthy cooking you want to show, the amount of time you have to prepare for the session, the amount of time you have for the demonstration, your budget, the facilities available at the presentation site, and the equipment you have available. Make sure you are familiar with your recipes and that you have prepared them at least once before the demonstration. The “Strawberry-Banana Yogurt Parfait Recipe” is a simple and tasty demonstration.
- Consider your message. If you want to demonstrate how to reduce the saturated fat in food, look for a recipe that uses ground beef (to show how to drain the fat), uses skinless chicken, or uses low-fat (1%) or fat-free milk or milk products. If you want to demonstrate low-sodium cooking, look for recipes that use small amounts of salt, low-sodium ingredients, or lots of herbs and spices for flavor to replace the high-sodium condiments and sauces, such as monosodium glutamate (MSG), tuyo (dried salty fish), hibi (dried salty shrimp), pusit (dried squid), bagoong (salted fish paste), patis (fish sauce), and alamang (salted shrimp paste).
- Consider your time. If you have limited time before the food demonstration, look for very simple recipes that do not require a lot of ingredient preparation, such as chopping or slicing, or bring ingredients that are already prepared.
- Determine total cooking time. Consider the total time it takes to prepare the recipes. Read through the recipes, and look for those in which the preparation and cooking times are less than the total time you have for the demonstration. If you want to demonstrate more than one dish, determine the total cooking time for each one. Start with the dish that has the longest cooking time, and then go to the next longest cooking time, and so on. That way, all the food will be done at the same time or as close to the same time as possible.
- Demonstrate just one concept. If you Do not have the time or the resources to demonstrate a whole recipe, consider demonstrating just one concept. For example, to demonstrate skimming the fat off soup, open a can of soup and use a spoon to skim the fat off. Or to demonstrate draining the fat from ground beef, cook ground beef in a skillet, and drain off the fat after it is browned.
- Prepare in advance. Make a list of what you need to buy from the store, and buy the food, equipment, or other things you need. Buy foods as close to the demonstration date as possible.
- Consider food safety. Wash your hands frequently with soap and water. You need to wash your hands whenever you touch an unclean surface, raw meats, or any part of your body. Cover your mouth and nose if you cough or sneeze, and immediately wash your hands in hot, soapy water. Keep all food that needs to be cold or frozen in a refrigerator or freezer until you are ready to go to the site. Gather and pack all other equipment you will need first. Fill a cooler with ice or freezer packs, put the food into the cooler last, and go to the site as quickly as possible.
- Wrap prepared dishes and ingredients tightly. Do not let raw ingredients touch or run onto cooked ingredients. For example, keep raw meats, poultry, and fish separate from other raw or cooked vegetables. Use separate utensils, bowls, and cutting boards for these foods. Wash all utensils and cutting boards in hot soapy water when used to cut raw ingredients.
- Have a handy supply of wet paper towels to wipe up spills as they happen. Use a vinyl tablecloth as a table covering so spills can be wiped up easily. Keep a trash can nearby, so you can easily toss in used items (such as empty cans and plastic wrap), and keep the table clear.
- Make sure your appearance is neat and clean. Remember that participants will be eating the food you are preparing. Keep your hands clean. You may want to wear an apron to protect your clothes and a hairnet or scarf to keep your hair off your face.
- Choosing the Facility
- Setting up the Food Demonstration
- Give yourself enough time. Allow more time than you think you will need to set up.
- Set up the room. Consider the best arrangement to make sure everyone can see and hear you, and make sure you have access to the electricity and water. Be sure all food contact surfaces are clean.
- Set up the food. At the latest possible time before the demonstration, set out all food according to which skillet or container you will use and the order in which you will prepare it. Put all food together for each recipe.
- Keep cool. If you forget an ingredient, or a pot doesn't boil quickly enough, let group members know. Give them examples of ingredients that can be used in place of the one you forgot. While the pot boils, go over the changes that you made to the recipe to make it more heart healthy.
- You can begin the cooking demonstration, finally! Explain how easy it is to prepare a recipe. Relax and have fun!
The scientific content of this manual comes from the following sources:
- Medline Plus Interactive Heart Attack Tutorial, 2006
- The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure (JNC 7), 2003
- Your Guide to Lowering Your Blood Pressure with DASH, 2006
- Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III), 2001
- Your Guide to Lowering Cholesterol with TLC, 2005
- Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults, 1998
- The Practical Guide: Identification, Evaluation, and Treatment of Overweight and Obesity in Adults, 2000
- Dietary Guidelines for Americans, 2005
- Small Steps, Big Rewards: Your Game Plan to Prevent Type 2 Diabetes, 2006
For More Information
The NHLBI Health Information Center is a service of the NHLBI of the National Institutes of Health. The Health Information Center provides information to health professionals, patients, and the public about the treatment, diagnosis, and prevention of heart, lung, and blood diseases. Please contact the Health Information Center for prices and availability of publications.
NHLBI Health Information Center
P.O. Box 30105
Bethesda, MD 20824-0105
Information on this page is taken from the English print version of “Healthy Heart, Healthy Family: A Community Health Worker's Manual.” U.S. Department of Health and Human Services, National Institutes of Health, National Heart Lung and Blood Institute, NIH Publication No. 08-3674, Originally Printed 1999, Revised May 2008.
Last Updated March 2012