This document provides information on various healthy meal options available at different restaurants in Berkeley, California. It describes each meal option, highlighting the key nutrients and health benefits. For example, it notes that the grilled chicken burrito from Razan's Organic Kitchen contains beans, which are high in protein and fiber, and a wheat tortilla with more fiber than a white tortilla. The soba noodle dish from Cha-Ya is highlighted as being low in fat and calories compared to dishes containing sauces made with mayonnaise or cream. Overall, the document emphasizes choosing options with fruits and vegetables, lean proteins, and whole grains to support a healthy diet.

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http://www.cnpp.usda.gov/DietaryGuidelines
For more information on dietary guidelines,
visit:
Healthy Eats in
Berkeley
Grilled Chicken Burrito($9.5)
From Razan's Organic Kitchen
Free range, antibiotic and
hormone-free grilled
chicken, rice, beans,
cheese, salsa, organic
white or wheat tortilla
- Beans are high in protein, starch,
fiber and is a low glycemic index
food, which helps keep blood sugar
levels under control
- Wheat tortilla contains higher
levels of fiber in comparison to
refined/white tortilla
- Fiber increases movement in the
digestive system, increases satiety
levels and decreases risk of
intestinal polyp inflammation
from Cha-Ya
Soba noodle, spinach, atsuage tofu,
asparagus, cucumber, pickled
burdock, seasoned shiitake mushroom
- This clean twist on the traditional
sushi is much more lower in fat
calories since it does not contain
sauces that made from mayo or
cream
- Eating cucumbers provides us with
vitamin Cand vitamin K
- Cucumbers also contain
anti-inflammatory responses by
inhibiting pro-inflammatory
enzymes in the body
Soba Sushi ($8.5)
2010 Dietary Guidelines by
USDA

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from Venus
Ronde de Nice Squash ($14)
Soba Noodle Salad ($10)
Kawaii Trio Sashimi Bowl ($8)
from Sushi Secrets
- Excellent source of omega-3 fatty acids
that our body can?t make
- These essential fats are linked to
better cardiovascular health by
lowering blood pressure, improving
blood vessel function and other
benefits
- For an even healthier dish, ask for no
sauce since aioli (aka. mayonnaise) is
high in fat calories
from Cha-Ya
Chilled soba, edamame, broccoli,
micro greens, strawberries, carrots,
onions, tofu, yellow and red bell
peppers, enoki mushrooms, sesame
seeds, pine nuts
Soba Noodle Salad ($10)
- Gluten-free since soba is made from
buckwheat
- A variety of red, orange, green and
yellow fruits & vegetables that
contain a variety of vitamins,
minerals and antioxidants such as
carotenoids and flavenoids
Harajuku Tofu Scramble ($10)
Soy-ginger marinated
tofu, peas, wild
mushrooms, cabbage,
spinach, broccoli,
zucchini, organic brown
rice, potatoes
- Brown rice considered a whole grain
which is high in fiber and can help
prevent colon cancer
- Tofu, a common meat substitute, is
high in dietary protein and contains
isoflavones that reduce HDL
cholesterol
- High carbohydrate meal that will
make you full
from Cafe Gratitude
Grilled polenta, sauteed greens,
mushroom ragout, cashew
ricotta, basil, almond
parmesan
Warm Hearted Polenta Bowl
($13)
Tuna, salmon, Hamachi,
cucumber,strawberries, mango,
carrots, sesame seeds, kimchi &
wasabi aioli, spicy sriracha
Tip:For some super fresh salmon for only $9/lb (2 full
servings), go to Tokyo Fish Market at 1220 San Pablo
Ave, Berkeley, CA 94706
Tip:Edamame beans are a great snack to have
around the house! They are naturally gluten-free,
low calorie and contain no cholesterol.
You can pick some frozen ones at Safeway, or if
you want freshly prepared edamame, you can
always pick them up at any Japanese restaurant!
- Mushrooms contain high amounts of
B vitamins such as thiamine,
riboflavin (B2), niacin (B3), biotin and
ascorbic acid (Vitamin C)
- Polenta's thick, puree texture makes
it a great substitute for mash
potatoes since it contains less fat
Harvest Pizza ($12)
- The substitution of wheat flour makes
this pizza gluten-free
- Asparagus is a good source of vitamin K,
which promotes bone formation, as well
as packed with antioxidants that
neutralize cell-damaging free radicals
in our body
- Eating carrots can restore vision in
vitamin A deficient individuals
From Santuary Bistro
A garbanzo & fava bean crust topped
with lemon dill cream sauce,
asparagus, oven roasted carrots and
capers
What is HEA LTHY?
More fruits and vegetables
Lean sources of protein
Vegan and vegetarian options
Healthy fats
Whole grains
Caloric intake balanced with
physical exercise
Less salt, trans fats, cholesterol,
added sugars and refined grains