So I ve broken this simple eating plan into two parts Part I - what to eat, and Part II how much to eat.
|
|
- Isaac Brown
- 5 years ago
- Views:
Transcription
1 Dr Jonathan Kuttner
2 Forward When I created this guide, I didn t what to inflict on you another diet plan with complicated charts, decimal fractions of calories and something you need a chemistry degree to decipher. So I ve broken this simple eating plan into two parts Part I - what to eat, and Part II how much to eat. It s all reasonably straight forward, easy to remember (I want you to be able to use this off the top of your head) and should answer pretty quickly the question of what s for dinner) as soon as you open the pantry. All the best for your new found health! - Jonathan
3 Anti-inflammatory Foods Eat Lots of These Veges are moderately anti inflammatory and a great source of vitamins, fiber and minerals. Best veges- broccolli, sweet potato, dark green spinach, carrots and other leafy greens. (Like kale, mesclun salad and mustard greens.) Spices like chilli, tumeric and ginger are great antiinflams, and give a welcome kick to your meals. Onions and garlic are also good anti-inflammatory agents - and can add flavor to your food. Japanese shitake mushrooms are an all star anti-inflam food Seafood - oysters and mussels - and especially the green-lipped muscle. (Great source of anti-inflammatory agent Lyprinol.) Cold water oily fish - excellent. Especially wild salmon, mackeral, tuna, herring and sardines. Spicy foods = anti-inflammatory. Latin American, Asian, Indian cuisine-these all contain spices that are great anti-inflammation agents. Curry, garlic, ginger, tumeric, chili peppers are also good. Other great fruits to have are the citrus family - especially lemon lime, and pink grapefruit, and guavas.
4 Berries - of all the fruits these are the best. Eat tons of blueberries (great anti-oxidants) acerola berries, acai, strawberries, blackberries, raspberries and mulberries. Also, especially the South East Asian diets tend to use less dairy as a sauce, using coconut cream instead. Although coconut oil isn t a source of omega-3 acids, it is a great source of good saturated fat. A rare exception in fact. The fats found in coconut oil are easily absorbed and used by your body, and it is a source of anti-oxidants. Anti-inflammatory Foods - Eat in Moderation Nuts are anti-inflammatory especially those high in omega-3 like walnuts, brazil nuts, hazelnuts and pecans. Seeds, on the other hand, are slightly inflammatory. However they are a good source of fiber and vitamins - eat in moderation. Oils - use walnut oil, macadamia nut oil, extra virgin olive oil, avocado oil, flaxseed oil. Eat lots of veges, but eat less white potato (especially french fries) and corn. Fruits are a great way to get vitamins and a bit of sweetness into your day. Eat lots of fruit, but don t go too overboard on the very sugary and starchy fruits - like bananas and mangos. Beans and legumes are an excellent non-meat source of protein, vitamins and fibre. If you re craving something sweet - dark chocolate is a good option. Especially the 70% - 80% cocoa chocolates. These tend to be dairy free, not too sweet, and cocoa is a good anti-oxidant.
5 Inflammatory Foods - Eat Seldom If you re going to eat meat (inflammatory food) the leaner the better. And make sure it s unprocessed meatmany of the chemicals used to process meat are inflammatory. Chicken and eggs = inflammatory. They have a high concentration of arachadonic acid, and higher levels of omega-6 oils. This could be caused by factory farmed chickens diet which is high in grain - especially corn. So if you absolutely have to - eat chicken that s free range definitely not factory farmed. Dairy products tend to be inflammatory. The best ones to eat are low fat for example low fat cottage cheese or yoghurt. These are relatively harmless and also a great source of calcium and protein. Grains are inflammatory. However if you need to have them, choose wholegrain. For example brown wholemeal flour, brown rice, oats, barley, rye. These are much less inflammatory and a source of slow release carbohydrates. They also contain B vitamins, minerals and fiber. Farm raised salmon is a definite no-no. In farms the salmon tend to be fed grain based food making them high in omega-6 oil and thus a higher inflammation food. If the salmon you re buying doesn t say wild salmon assume that it s farm raised. Some vegetable oils are inflammatory. Cut down on soy bean oil, cottonseed oil, corn oil, grapeseed oil, safflower oil.
6 Coffee is also mildy inflammatory if you can, replace with green tea. Definitely drink less than three cups a day, and keep to the 1 for 1 rule so that you don t become dehydrated. If you can replace or partially replace coffee with green tea. Inflammatory Foods - Avoid Like the Plague Avoid like the plague: margarine (and any other butterlike substances) and partially hydrogenated oil. Sugary foods. Especially highly processed foods with lots of white sugar. These reek havoc with your blood sugar levels, cause swings and dives in your energy, and are highly inflammatory. Alcohol is an inflammatory agent. A glass of red wine once a week (or so) is fine but if you re having alcohol every day then you re making it harder for your body. The worst kind of meat to eat? Organ meat like liver and kidneys. The major grain culprits to avoid - white flour, white bread, sticky white rice. Avoid any highly processed foods. These include so called health food bars that have an ingredient list of more than 5 ingredients. Anything with added corn starch, msg and other chemical additives is to be avoided. If you don t know what those chemicals - stay well away. Anything deep fried. It will likely have trans fats that raise bad cholestrol.
7 Meal Plans Breakfast. One fist sized portion of slow release carbs eg. wholemeal bread, rye bread, oat porridge, quinoa, millet, muesli (not full of sugar or dried fruit) 1 palmful of protein eg. walnuts, almonds, flaxseed, 1 egg, baked beans, fish 1 glass of water Optional: 1 Cup of tea / coffee (white tea or green tea recommended)
8 Morning Tea One fist sized portion of slow release carbs / fibrous fruit and vege eg. Carrot sticks / rice cracker, a piece of fruit, handful of dried fruit, berries 1 palmful of protein eg. walnuts, plain yoghurt, almonds, hummus 1 glass of water
9 Lunch One fist sized portion of slow release carbs eg. chicken salad sandwich, bean salad, tofu stir fry with veges, brown rice, quinoa, whole baked sweet potato 1 palmful of protein eg. hummus, falafel, chicken, beans, nuts, tofu, oily fish salmon or sardines, cottage cheese 1 handful of salad / colourful veges eg. Ceasar salad, salmon salad, chickpea salad, lightly sautéed vegetables, Sweet finish: a handful of strawberries or a piece of fruit 1 glass of water Optional: 1 Cup of tea / coffee (white tea or green tea recommended)
10 Afternoon Tea One fist sized portion of fibrous fruit / veges eg. handful of berries, piece of fruit, light salad, celery and carrot sticks, dried fruit 1 palmful of protein eg. handful of nuts, a scoop of hummus or cottage cheese, a piece of salmon, 1 glass of water Optional: 1 Cup of tea / coffee (white tea or green tea recommended)
11 Dinner One fist sized portion of slow release carbs eg. chicken salad sandwich, bean salad, tofu stir fry with veges, brown rice, quinoa, whole baked sweet potato 1 palmful of protein eg. hummus, falafel, chicken, beans, nuts, tofu, oily fish salmon or sardines, cottage cheese 2 handfuls of salad / colourful veges eg. ceasar salad, salmon salad, chickpea salad, lightly sautéed vegetables, Sweet finish: a handful of strawberries or a piece of fruit 1 glass of water
12 Food Rules (Some simple rules from Michael Pollan s Book that will help you eat right) Don t eat anything your great grandmother wouldn t recognise as food. Avoid food products containing ingredients no normal human would keep in their pantry. Avoid food products that make health claims. Avoid foods with the wordoid lite or the terms low-fat or nonfat in their names. Buy your snacks at the farmer s market. Treat meat as a flavouring or special occasion food. Eat wild foods whenever you can Eat more like the French. Or the Japanese. Or the Italians. Or the Greeks. Eat slowly. Breakfast like a king, lunch like a prince, dinner like a pauper. After lunch, sleep a while, after dinner, walk a mile. Get the book here: Food Rules - an Eater s Manual
Flat Stomach Formula Food Chart
Flat Stomach Formula Food Chart Carbohydrates: Among starchy carbs stick to the good category as much as possible Use protein-carbs frequently. Eat as much veggies as you can. Beware of artificial sweeteners
More informationLesson 3 Healthy Eating Guidelines
Lesson 3 Healthy Eating Guidelines Guidelines are helpful in order to assist people to make sensible dietary choices in order to prevent obesity, malnutrition, diet related diseases and poor energy Nutritional
More informationPowerfood - Anti-Inflammatory Smoothies
Powerfood - Anti-Inflammatory Smoothies To start off you need a liquid as a base for your smoothie. Excellent options: rice milk, non-gmo soy milk, almond milk, organic milk, diluted coconut milk, apple
More information8.2 Breads, Cereals, Potatoes, Pasta and Rice
8.2 Breads, Cereals, Potatoes, Pasta and Rice Foods on this shelf are the best energy providers for your body, so the more active you are the more you need. 8.2.1 How many servings should I have every
More informationVEGGIE DIET. without cow DIET VEG-HEADS PRINT THIS OUT FOLLOW IT LOSE WEIGHT. The Circuit Factory - vegetarian DIET
without cow DIET VEG-HEADS PRINT THIS OUT FOLLOW IT LOSE WEIGHT Welcome OUr plant eating, animal loving friends: So... you are one of those weirdos that doesn t eat meat. Don t worry, we ve got you covered.
More informationFRUIT Avocado 9 2 Blackberries 10 5 Blueberries Cranberries Elderberries
Top Low- Carb Foods thanks to www.nutritionadvance.com About the Carb Count - for all foods, the carb count is per 100g/ml. of the raw food. Total carbs refers to the overall amount of carbohydrate in
More informationApples (red or green) Peaches, Nectarines Oranges Grapefruits Plums. Pears Grapes Bananas Watermelons Kiwis
Nutrition Eating good food is a very important part of every single day. Nutrition is what keeps your body going whether you are playing baseball or swimming, while you are walking to practice and even
More informationHealthy summer recipes and tips
Healthy summer recipes and tips Our Bupa nurses have put together these healthy summer recipes and simple tips to help you eat well during the warmer months. You may find that your appetite changes along
More informationCARBOHYDRATE COUNTING GUIDE
NUTRITION SERVICES CARBOHYDRATE COUNTING GUIDE CARBOHYDRATE FOOD CHOICES Carbohydrates are the main nutrients in food that raise blood sugar. A healthy diet should have about half of its calories from
More informationChronic Inflammation and Diet
Chronic Inflammation and Diet The immune system works to protect and defend the body from potentially harmful threats, like bacteria or a virus. What happens when that threat originates from within the
More informationTHE NEOSHAPE MEAL PLAN GUIDE
THE NEOSHAPE MEAL PLAN GUIDE THE NEOSHAPE DIET The aim of the Neoshape diet plan, is to provide a calorie restricted diet, which still provides you with all the vitamins and minerals you need to maintain
More informationRehydrate and refuel throughout exercise
MC NUTRITION FUELING GAELIC GAMES Mark Mc Manus : 086 1632380 Three Key Principles of Sports Nutrition: Stay well hydrated Provide fuel for your muscles Provide optimal recovery after training or match
More informationWhy do you eat what you eat?
Why do you eat what you eat? Essential Standard 6.NPA.1 - Analyze tools such as Dietary Guidelines and Food Facts Label as they relate to the planning of healthy nutrition and fitness. Clarifying Objectives
More information- Protein Serving Sizes Women: one palm-sized portion with each meal
American restaurants have caused portion-distortion and we are used to eating very large portions that can really serve 2-3 people. In this chapter, we ll use something you always have with you your hands
More informationOats are high in fiber, which can help lower bad cholesterol as well as keep the digestive system happy!
POWER OATS INGREDIENTS: rolled oats, toasted almonds, banana, chia seeds, goji berries, milk, honey Oats are high in fiber, which can help lower bad cholesterol as well as keep the digestive system happy!
More informationINGREDIENTS: almond / macadamia nut butter, sliced banana, full-cream yoghurt, cinnamon, honey, toasted artisan bread
ALMOND BUTTER TOAST INGREDIENTS: almond / macadamia nut butter, sliced banana, full-cream yoghurt, cinnamon, honey, toasted artisan bread Almond and Macadamia nut butter is rich in healthy fats which help
More informationMacro Food Preference List
PROTEIN SOURCES: *TIPS: -Ideally, choose low salt varieties and avoid meats with oils and flavorings (and add them yourself if you want to change up the flavor). -If possible, try to buy organic and/or
More informationHas carbs become a dirty word?
Has carbs become a dirty word? Wherever I go, I hear people talking about staying away from carbs. But let s uncover what is myth and what is real. What's most important in terms of shedding excess weight
More informationMEAL EXAMPLES FOR LOSING BODY FAT & GAINING LEAN TISSUE. Quick Overview
MEAL EXAMPLES FOR LOSING BODY FAT & GAINING LEAN TISSUE Quick Overview Cook as many meals at home as possible. This will allow for maximum control over your diet. Gently cook your food at lower temperatures
More informationHEALTHY DIET AND BOWELS
ENGLISH HEALTHY DIET AND BOWELS Supported by the Australian Government Department of Social Services Healthy diet and bowels A healthy diet containing plenty of different fibre rich foods, lots of fluids
More informationAn Introduction to Low Carb, Healthy Fat (LCHF) Ultimately, LCHF means ditching the processed carbs and getting back to the diet we were originally
An Introduction to Low Carb, Healthy Fat (LCHF) Ultimately, LCHF means ditching the processed carbs and getting back to the diet we were originally designed to eat. LCHF means lots of full fat delicious
More informationLifestyle Plan Week 8
Lifestyle Plan Week 8 Believe it or not, most people have no trouble getting enough whole grains into their diet. Clearly, all white breads should be replaced with whole grains, but don t go overboard:
More informationSECONDARY SCHOOL IMRIEĦEL HALF-YEARLY EXAMINATIONS Form 3 Home Economics Level Marking Scheme
SECONDARY SCHOOL IMRIEĦEL HALF-YEARLY EXAMINATIONS 2017-18 Form 3 Home Economics Level 5-6-7-8 Marking Scheme 1. a) Mental The type of food that we eat or drink c) Imperfect nutrition d) Physical health
More informationKetogenic Diet Guide
Ketogenic Diet Guide 1. Be knowledgeable: - What is a ketogenic diet? The ketogenic diet is a high-fat, moderate-protein, very low-carb diet. This diet generates the production of ketone bodies which pass
More informationSenior Living From Your Urban Farm to Your Urban Table
WORKSHOP 2: Bad Fats & Good Fats: Learn to cook with GOOD fats that will pack in the flavor & sustain good health! What is considered BAD FATS? What are GOOD FATS? What are heart healthy oils? Cook with
More informationSMALL CHANGES IN THE BEGINNING BREAKFAST
In the previous article, I listed foods that were most balancing to achieve a clean burning metabolism that burns fat and gives you energy to spare. Most of my patients are too busy to cook so they rely
More informationApproximate Vegan Calorie Requirements. Approximate Macronutrients
Approximate Vegan Calorie Requirements Daily Intake 15 Approximate Macronutrients (%) (cal) (g) Carbohydrates 25 375 94 Protein 32.5 488 122 Fats 42.5 638 71 143.5 84.1 74.7 1583 Breakfast (7am) Scrambled
More informationCandida Diet - Foods To Eat modified from
Candida Diet - Foods To Eat modified from www.thecandidadiet.com CATEGORY FOODS TO EAT NOTES VEGETABLES Artichokes Asparagus Avocado Broccoli Brussels sprouts Cabbage Celery Cucumber Eggplant Garlic (raw)
More informationHeart Healthy Diet. Total Cholesterol: Should be less than 200. This comes from the liver and from foods.
Heart Healthy Diet This diet is for people who have high cholesterol, heart disease, a history of heart disease in their family, or just want to make the right food choices to keep their heart healthy.
More informationEat Well For Life Bingo
GOAL To integrate the Canada s Food Guide in an interactive bingo game, making learning about healthy eating for healthy aging interesting and fun. Objectives: To become familiar with Canada s Food Guide
More informationHey, I hope you ve enjoyed this video on how to go gluten-free, Paleo and gut-friendly.
So let s talk about the difference and some of my tips when it comes to cooking, baking, and going either gluten-free, Paleo, or gut-friendly, which might be known as a leaky gut diet, or GAPS diet, or
More informationVegetables. A serving is: 1 cup raw, or 1/2 cup cooked (unless otherwise stated).
Vegetables Artichoke hearts Asparagus Avocado Bamboo shoots Bean sprouts Beets Broccoli Brussels sprouts Cabbage (green, red, bok choy, Chinese) Carrots Cauliflower Celery Corn, kernels Cucumber Eggplant
More informationEAT CLEAN WITH THE REAL FOOD RD S. clean eating food list. (*include in each meal) serving size (average: grams protein)
EAT CLEAN WITH THE REAL FOOD RD S clean eating food list QUALITY PROTEINS (*include in each meal) serving size (average: 15-30 grams protein) organic eggs, chicken or duck (preferably pasture-raised),
More information14 Day Fat Flush Meal Plan
14 Day Fat Flush Meal Plan Day Breakfast Mid-Morning snack Lunch Mid-Afternoon snack Dinner 1 Oatmeal w/ flaxseed & bee pollen Grilled chicken breast; steamed green beans; distilled romaine lettuce topped
More informationNo added sugar muesli with chopped pear or other fruit. 1 slice wholegrain bread with almond or other nut butter, 1 piece fruit
2 Whole wheat no added sugar cereal 1 tbsp. and 1 Porridge natural yoghurt and pinch cinnamon, topped berries and 1 slice bread almond or other nut butter, 1 No added sugar muesli chopped pear or other
More informationEssential Human Food Pantry
How to Use This Guide While making a grocery list, drag and drop these options into your basket instead When determining 'good or not-so-good' options for your meal To create rewarding and healthy meals
More informationYour Quickstart Range Seeker Meal Plan
Your Quickstart Range Seeker Meal Plan Welcome to your 4-day plan for feeding your best self. Make it yours Use stand-ins for preferences or sensitivities. Replace dairy with plant-based milks, meat with
More informationLow GI Recipe Development Guidelines
Low GI Recipe Development Guidelines To reflect our recommendations for healthy eating and drinking, the general aim for developing and modifying recipes are to: Lower the GI Reduce the amount of saturated
More informationProtein Sources. Ingredients Amount Protein Carbs Fibre Fats Kcal. Chicken 100g Turkey 100g Turkey Bacon 100g
Protein Sources Chicken 1g 23 1 11 Turkey 1g 22 7 151 Turkey Bacon 1g 25 1 2 122 Lean Turkey Sausages 1g 14 1 2 9 177 Veal (3%) 1g 23 1 11 Pork 1g 22 3 115 Beef (3%) 1g 22 3 115 Beef (5%) 1g 22 5 133 Steak
More informationDiabetic Lifestyle Guidelines and Diet Tips. Diabetic Guidelines and Lifestyle Changes
Diabetic Lifestyle Guidelines and Diet Tips Diabetic Guidelines and Lifestyle Changes Lifestyle changes: Exercise: Begin with some activity everyday then incorporate more exercise 3-5 times a week Combine
More informationIAmMsPrissy Basic Food Groups (Vegetables, Fruits, Grains, Dairy, and Protein Foods) inspire healthy eating and a balanced diet.
Vegetables may be fresh, frozen, canned or dried/dehydrated and may be eaten whole, cut-up, or mashed. 100% Vegetable Juice is part of the vegetable group. Eat a variety of dark green, red and orange vegetables,
More information*Note that foods marked with have no current tested ORAC value.
Fruit/ Serving/ ORAC Value Blueberries 1 c= 9,700 Cranberries (raw) 1 c= 9,600 Red Delicious apple 1= 7,800 Blackberries 1 c= 7,700 Granny Smith apple 1= 7,100 Raspberries 1 c= 6,000 Strawberries 1 c=
More informationHelp My Child Gain Weight Dietary advice for children who need extra nourishment
Help My Child Gain Weight Dietary advice for children who need extra nourishment Dietary advice for children who need extra energy Some children grow more slowly than expected, this may be because your
More informationCutting Back on Processed Foods You Eat and Drink!
Cutting Back on Processed Foods You Eat and Drink! Hi Kids! Well, for the past few months we ve been talking about plant-based foods - what they are, what is in them (natural, powerful nutrients!), why
More informationWHOLE GRAINS What are whole grains?
WHOLE GRAINS Whole grains should be included in your diet. Whole grains are naturally high in fibre and fibre is important to help with constipation. Low-carbohydrate diets perpetuate the false idea that
More informationVegetarian and vegan diets: How to get the best nutrition
Vegetarian and vegan diets: How to get the best nutrition Introduction The term vegetarian can mean different things to different people. There are 3 main types of Vegetarian: Lacto-ovo vegetarians - exclude
More informationSlendier Body Transformation Eating Plan
Slendier Body Transformation Eating Plan See below for a full month of meal plans to help you lose weight First, let s talk about weight loss Getting Started Congratulations on beginning the journey to
More informationYour Quickstart Range Seeker Meal Plan
Your Quickstart Range Seeker Meal Plan Welcome to your 4-day plan for feeding your best self. Make it yours Use stand-ins for preferences or sensitivities. Replace dairy with plant-based milks, meat with
More informationBody Science: Healthy Habits (K 2 nd grades) Pre-Visit Activities
Body Science: Healthy Habits (K 2 nd grades) Pre-Visit Activities Vocabulary List and Student Definitions (early elementary level) Food: source of nutrients Grain: small seeds; cereals Living: alive; needs
More informationA BALANCED MEAL. Goal is to have between 3 5 oz of protein (15 20 grams) in each meal.
HEALTHY PROTEIN Animal Proteins Eggs: pastured, organic, omega-3 Fish: cold water, wild Seafood: wild Beef: grass-fed, organic Lamb: grass-fed Poultry: pasture-raised, organic Wild Game: venison, buffalo,
More informationRestaurant BEVERAGES. Hot & Cold Beverages. Juices. Smoothies. Fresh Coconut. Bottled Water
Restaurant BEVERAGES Hot & Cold Beverages Fresh Coconut Bottled Water Herbal Tea (Choice of Green, Oolong, Ginger, Lemongrass or Chamomile) Cup / Pot Hot Chocolate - (Organic Raw Cacao with Organic Milk
More informationEating Vegetarian with Chronic Kidney Disease
Eating Vegetarian with Chronic Kidney Disease Can I meet my nutritional needs following a vegetarian diet? Yes. A vegetarian diet will allow you to meet your nutritional needs at any stage of chronic kidney
More informationFood List with Macronutrient Breakdown
Food List with Macronutrient Breakdown Protein Sources g (grams) of Protein Measurement Lean Steak 8.5 1 oz Lean Ground Beef 96% 6 1 oz Lean Ground Turkey 97% 6.5 1 oz Pork Tenderloin 8 1 oz Chicken Breast
More informationAnti-Inflammatory Diet
Anti-Inflammatory Diet An anti-inflammatory diet is a plant-based diet, which also: Limits added sugar. Limits processed foods. Avoids cooking methods that can cause inflammation. Use your diet to decrease
More informationCarbohydrates and Glycaemic Index (GI)
Carbohydrates and Glycaemic Index (GI) What are carbohydrates? Carbohydrate is found in a variety of food and drink, and provides the body with fuel (energy). Carbohydrates break down into glucose during
More information2300 CALORIES MEAL PLAN
2300 CALORIE MEAL PLAN BASIC BREAKDOWN BREAKFAST 500 CALORIES LUNCH 750 CALORIES DINNER 750 CALORIES SNACKS 200 CALORIES TOTAL 2300 CALORIES BREAKFAST: 500 Calories CHOOSE ONE: 2 EACH EGGS 2/3 CUP COTTAGE
More informationWe hope you are having lots of fun but if it ever becomes a chore, let us know and we will do everything we can to make sure that changes.
Welcome to a new way of eating! We are so pleased that you decided to become a Member of Live Life Get Active and take the first steps to creating a fitter, healthier and happier you. We hope you are having
More informationAll fats and oils are carb free only if they have no other added ingredients Try to use cold pressed oils if possible as heat can damage the omega s.
2 FOOD LIST for KETO Fats and oils: All fats and oils are carb free only if they have no other added ingredients Try to use cold pressed oils if possible as heat can damage the omega s. Butter (no spreads,
More informationLifestyle Plan Week 5
Lifestyle Plan Week 5 Week 5: Stay Focused on Nutrient Dense Fiber to Feel Fuller When it comes to building healthy habits, small decisions add up over time. Start with soup and salad first! Fill up on
More informationketo FOOD LIST - offal, grass-fed (liver, heart, kidneys and other organ meats) - Monounsaturated (avocado, macadamia and olive oil)
keto FOOD LIST EAT FREELY Grass-fed and wild animal sources - grass-fed meat (beef, lamb, goat, venison), wild-caught fish & seafood (avoid farmed fish), pastured pork and poultry, pastured eggs, gelatin,
More informationFood list with Macronutrient Breakdown
Food list with Macronutrient Breakdown Protein Sources g (grams) of Protein Measurement Lean Steak 8.5 1 oz Lean Ground Beef 96% 6 1 oz Lean Ground Turkey 97% 6.5 1 oz Pork Tenderloin 8 1 oz Chicken Breast
More information21 DAY DETOX MEAL PLAN. You spoke, we listened. Sara Gottfried, MD
Sara Gottfried, MD 21 DAY DETOX MEAL PLAN You spoke, we listened. We understand some of you like to be told what to eat each day so we created a 21 Day Meal Plan with the nutritional data broken down (including
More informationLOWER YOUR BLOOD SUGAR
LOWER YOUR BLOOD SUGAR By Elaine Gibson www.renewedlivinginc.com 1 Lower Your Blood Sugar The tables below will give you a good idea of where foods fall on the glycemic index. Please note that this is
More informationFeeding children aged 1-4 years. A guide for parents and carers
Feeding children aged 1-4 years A guide for parents and carers Feeding children aged 1-4 years Children aged 1-4 years are growing quickly and have high energy and nutrient requirements for their size.
More informationDessert Ingredient List
Although Lite n Easy has done all the hard work for you in developing and analysing your meals, you may care to know more about the individual products in your meal plan. The information in this document
More informationWelcome to the simple S-curve meals
Welcome to the simple S-curve meals First things first... What is it? These are meals that have been structured to effectively feed your muscles, while also avoiding a build up of unwanted fat. This is
More informationDessert Ingredient List
Although Lite n Easy has done all the hard work for you in developing and analysing your meals, you may care to know more about the individual products in your meal plan. The information in this document
More informationHost Catering Guide. Always moving forward. Host Catering Guide for ICF Competition
Host Catering Guide Always moving forward Host Catering Guide for ICF Competition Contents 1/ Introduction... 3 2/ Specific Recommendation... 4 3/ Lunch/Dinner... 6 4/ Breakfast... 8 5/ Food Safety...
More informationMOVING TOWARDS HEALTHIER EATING (1 OF 9) FRUITS & VEGETABLES
MOVING TOWARDS HEALTHIER EATING (1 OF 9) FRUITS & VEGETABLES Enjoy this food group in abundance to maintain a healthy, balanced diet. Fruits and vegetables are easy to prepare and are important sources
More information1200 CALORIES MEAL PLAN
1200 CALORIE MEAL PLAN BASIC BREAKDOWN BREAKFAST 300 CALORIES LUNCH 500 CALORIES DINNER 300 CALORIES SNACKS 100 CALORIES TOTAL 1200 CALORIES BREAKFAST: 500 Calories CHOOSE ONE: 1 EACH EGGS 1/3 CUP COTTAGE
More informationWarwickshire Dietetic Service. A Guide to Healthy Eating for Vegetarians
Warwickshire Dietetic Service A Guide to Healthy Eating for Vegetarians This information can be used by anyone wishing to eat a healthy vegetarian diet to help reduce the risk of developing diseases such
More informationMeal Planning. for a Successful Lifestyle
Meal Planning for a Successful Lifestyle Building on the guiding principles of Melaleuca s Vitality: Simple Steps to Your Ideal Weight guide, this companion booklet provides three examples of goal-oriented
More informationHungry Hottie Eating Plan For Diet-Free Permanent Weight Loss
Hungry Hottie Eating Plan For Diet-Free Permanent Weight Loss In a nutshell, a Hungry Hottie focuses on eating a whole food, plant-based diet of mouthwatering foods that she s prepared with love and mindfulness
More informationappendix 1 Weight-loss tips checklist
introduction: important read this fi rst appendix 1 Weight-loss tips checklist Start with the simplest and work your way through. Set yourself a target date to complete at least 12 items on this list and
More informationMy Baby Steps in Food
Three steps FORWARD + 2 Steps BACKWARD = PROGRESS And it's a lot easier when those steps are small, baby steps vs. giant leaps. Here are my baby steps in food that I took, along with starting to move regularly.
More informationWeek 3. How are you feeling?!? What is your weight this week? What was the hardest challenge this week?
Week 3 How are you feeling?!? What is your weight this week? What was the hardest challenge this week? Did you keep up with your week 1 and week 2 nemeses? How are you feeling? Energized? Sluggish? Clean?
More informationBy Regan Mizuno, CALL ME ANY TIME!!! THREE-DAY DIET: Anti-inflammatory goals.
By Regan Mizuno, REGAN MOVES www.reganmoves.com reganmizuno@gmail.com 720 470 8049 CALL ME ANY TIME!!! THREE-DAY DIET: Anti-inflammatory goals. Help reduce pain associated with inflammation caused by high
More informationmeal plan DRINK UP! CHANGE YOUR SHAPE MEAL PLAN
CHANGE YOUR SHAPE MEAL PLAN meal plan You can change your shape in 30 days and look leaner and slimmer if you follow this meal plan and combine it with our workout. Nutritionist Christine Bailey has prepared
More informationMARCH 12 TO END OF CHALLENGE VEGETERIAN DIET
DIET GUIDELINE You must eat 5-6x/day and every 2.5 to 3 hrs You must eat within 30mins of waking up Time food with your workouts. Make sure you eat 1 to 1.5 hrs before your workout (snack or a meal). If
More informationIn addition, regular exercise may also help lower your cholesterol levels and heart disease risk.
Heart-Healthy Eating The typical American diet is high in fat, saturated fat, cholesterol, and sodium (salt). This type of diet can increase your blood cholesterol levels and risk for heart disease. Research
More informationBreakfast and Lunch Ingredients
Breakfast and Lunch Ingredients Spring 2011: 22/08/11-13/11/11 Although Lite n Easy has done all the hard work for you in developing and analysing your meals, you may care to know more about the individual
More information5 DAY PALEO & KETO CHALLENGE
5 DAY PALEO & KETO CHALLENGE Paleo foods to eat: Chicken, duck, turkey, pork tenderloin, pork chops, lamb, steak, bacon, ground beef Shrimp, clams, lobster, salmon, mussels, oysters, haddock, trout Eggs
More informationGestational Diabetes Nutrition Therapy
Prepared For: Prepared By: Date: Contact: Gestational Diabetes Nutrition Therapy Why Is Carbohydrate Counting Important? Counting carbohydrate servings may help you control your blood glucose level so
More informationA Guide to Ordering Healthier Food and Drink From External Caterers
A Guide to Ordering Healthier Food and Drink From External Caterers Workplace catering has the potential to contribute positively to workers health. Small changes such as product substitutions or the use
More informationPALEO FOOD LIST. What to Eat?
PALEO FOOD LIST What to Eat? Starting with meats, eat as much as you want for breakfast, lunch & dinner. Cook the meats simply without too much added fat broiling, baking, roasting, sautéing or browning,
More informationGlycemic Index. Patient Education Diabetes Care Center. What is the glycemic index? Rise in Blood Sugar vs. Time
Patient Education This handout explains the glycemic index (GI). It also lists low glycemic index foods to help you choose foods that will help you improve your blood glucose levels and the quality of
More informationVegetables, Fruits, Whole Grains, and Beans
Vegetables, Fruits, Session 2 Assessment Background Information Tips Goals Assessment of Current Eating Habits Vegetables, Fruit, On an average DAY, how many servings of these foods do you eat or drink?
More informationBreakfast. I know. there is no time for breakfast, you have minus three seconds to get ready and do not have time for this inconvenience.
Breakfast To eat or not to eat that is the question? Well I am a very big advocate of breakfast, because this is what works for me. I wake up hungry and look forward to a decent breakfast. I know those
More informationGeneral, Healthful Vegetarian Nutrition Therapy
Prepared For: Prepared By: Date: Contact: General, Healthful Vegetarian Nutrition Therapy The general, healthful vegetarian diet is based on the US Dietary Guidelines and is intended as a guide for adults
More informationINTRODUCTION. We want the children that we serve to eat well in our dining rooms and perform well in their classrooms
INTRODUCTION At Holroyd Howe we wholeheartedly encourage the move towards a healthier lifestyle within our schools and as such, we ensure that the structure and content of all our menus promotes the wellbeing
More informationStage IV Soft Diet (3 weeks PostOp)
Stage IV Soft Diet (3 weeks PostOp) Your surgical team has recommended that you follow a soft diet. To follow this diet: Chop foods to the size of a pea. Use only cooked fruits and vegetables. Avoid fibrous
More informationPlant-Based Eating Toolkit
Plant-Based Eating Toolkit Felicia Steger & Libby Macht, OSF Saint Francis Medical Center Dietetic Interns Katrina Sommer, RD, LDN Sharon Windsor, RD, CSO, LDN What Is Plant-Based Eating? Plant-based eating
More informationAre you having a nutritionally adequate diet?
Are you having a nutritionally adequate diet? All foods can be enjoyed as part of a healthy diet. It is important to eat a variety of foods to get the right balance. The Eatwell Guide will help you to
More information21 DAY FLAB TO FAB CHALLENGE 2015 METABOLISM BOOSTING (WEIGHT LOSS) MEAL PLAN
21 DAY FLAB TO FAB CHALLENGE 2015 METABOLISM BOOSTING (WEIGHT LOSS) MEAL PLAN Eat five times a day. DO NOT SKIP BREAKFAST!!!! This will stabilize your blood sugar and your body will adjust to burn more
More informationHealthy Eating Guidelines for Vegans
Healthy Eating Guidelines for Vegans A vegan diet includes grains, vegetables, fruit, legumes (dried beans, peas and lentils), seeds and nuts. It excludes meat, fish, poultry, dairy and eggs and products
More informationBURN THE FAT FOODS 2.0.2
Lean Proteins BURN THE FAT FOODS 2.0.2 Beef, ground, 90% lean 4 oz uncooked 113 199 22.7 0 11.3 0.0 Beef, ground 95% lean 4 oz uncooked 113 155 24.3 0 6.0 0.0 Beef, round, top, lean (select) 4 oz uncooked
More informationFood for thought DDR MENUS
Food for thought DDR MENUS Introducing a new and healthy approach to meetings, these menus are designed to help maintain energy, concentration and focus. They do this by being full of protein (meat, fish
More informationNutritional Guidelines
Nutritional Guidelines Introduction The Food Standards Agency and the National Governors Association have produced guidance on food policy in schools. The new nutritional standards for school food are
More informationLow-Carb Lifestyle Plan & Food Guide
Low-Carb Lifestyle Plan & Food Guide Welcome Congratulations on your decision to make a lifestyle shift that can change your future. The Baranta UltraLifestyle TM is a safe, doctor-formulated, science-based
More information