This document provides time-saving tips and recipes to help people eat healthier meals. It includes recipes for breakfast bowls, smoothies, whole grains, roasted vegetables, and flavorful bowls from around the world. The goal is to make healthy eating easy with simple cooking techniques, meal planning tips, and easy-to-make recipes. Readers are encouraged to use the handbook as a toolkit for inspiration and support in building better meals.
This document provides a comparison of popular branded foods and drinks to healthier homemade alternatives. It examines the ingredients of Burger King smoothies, Jack in the Box sweet potato fries, Popsicle fruit pops, Fruit2O drinks, Doritos nacho chips, KFC chicken strips, Dannon Greek yogurt, Pillsbury toaster strudels, Aunt Jemima pancake mix, and provides recipes for making healthier knock-off versions of each item at home using more whole, unprocessed ingredients. It also provides the daily recommended amounts of dairy, vegetables, fruits, grains and protein according to the USDA's MyPlate guidelines. Lastly, it lists some cookbooks focused on healthy, kid-friendly recipes
Try our mouth-watering, healthy recipes for on the go breakfasts and at work lunches: It will help you to stay healthy and fit. Here is the link: https://info.horizonohs.com/en-ca/recipe-booklet-on-the-go-breakfast
Food
This document provides a 3-day detox plan from Miss Nutritionista with meals, snacks and drink recipes. The plan focuses on fresh vegetables, fruits and proteins to flush toxins and heal naturally without starving. It recommends drinking 8 glasses of water daily and consuming detox cocktails before meals to aid digestion. Breakfast options include smoothies and oatmeal, while lunches feature salads with quinoa or lentils. Dinners consist of soups and more salads made from cauliflower or tomatoes. Participants are advised to grocery shop, read the plan fully and seek medical advice before starting any detox program.
7 Day Vegan Meal Plan Over 30 Plant-based recipes and Grocery ListCharnelEstandian
The document provides information about veganism including what vegans do not eat (any animal products), common vegan substitutes for animal products, top vegan protein sources, and benefits of a vegan diet such as better health, environmental benefits, and animal welfare. It also includes recipes for smoothies, porridge, pancakes, salads, and wraps that are plant-based and vegan.
The document provides information on different types of special meal requirements for airline passengers, including young traveler meals, vegetarian meals, religious meals, and health care/dietary meals. It defines each meal type and provides details on acceptable and prohibited food items. Specifically, it outlines the requirements for baby meals, children's meals, various vegetarian options (Asian, vegan, raw, etc.), fruit platters, Hindu and Jain religious meals, and defines general dietary categories.
A healthy diet for children should meet nutritional needs for proper growth. It is important to establish healthy eating habits from an early age by teaching children through example. A balanced diet includes eating fruits and vegetables, dairy, fish, whole grains and limiting sugary drinks and fast food. Physical activity should also be encouraged according to a child's age and abilities.
Feed Your Body - Simple Ideas For Better NutritionMindy Cutler
This document provides nutrition information and healthy meal ideas. It discusses the benefits of reducing sugar intake and provides breakfast, lunch, dinner and snack ideas that emphasize whole foods and limiting processed ingredients. Breakfast ideas include homemade granola, oatmeal additions, and zucchini pancakes. Lunch ideas include homemade muffins, veggie wraps, and leftovers. Dinner suggestions incorporate simple recipes featuring proteins and vegetables.
This document provides a clean eating vegan guide created by Kelly Hanner. It includes lists of recommended fruits, vegetables, proteins, grains, and other clean foods. It also lists foods to avoid and provides recipes and meal suggestions. The guide was created to help people transition to a clean eating vegan lifestyle for health benefits such as reducing the risk of disease and feeling more energized. It recommends replacing animal products and processed foods with whole foods like fruits, vegetables, beans and nuts.
This document provides a comparison of popular branded foods and drinks to healthier homemade alternatives. It examines the ingredients of Burger King smoothies, Jack in the Box sweet potato fries, Popsicle fruit pops, Fruit2O drinks, Doritos nacho chips, KFC chicken strips, Dannon Greek yogurt, Pillsbury toaster strudels, Aunt Jemima pancake mix, and provides recipes for making healthier knock-off versions of each item at home using more whole, unprocessed ingredients. It also provides the daily recommended amounts of dairy, vegetables, fruits, grains and protein according to the USDA's MyPlate guidelines. Lastly, it lists some cookbooks focused on healthy, kid-friendly recipes
Try our mouth-watering, healthy recipes for on the go breakfasts and at work lunches: It will help you to stay healthy and fit. Here is the link: https://info.horizonohs.com/en-ca/recipe-booklet-on-the-go-breakfast
Food
This document provides a 3-day detox plan from Miss Nutritionista with meals, snacks and drink recipes. The plan focuses on fresh vegetables, fruits and proteins to flush toxins and heal naturally without starving. It recommends drinking 8 glasses of water daily and consuming detox cocktails before meals to aid digestion. Breakfast options include smoothies and oatmeal, while lunches feature salads with quinoa or lentils. Dinners consist of soups and more salads made from cauliflower or tomatoes. Participants are advised to grocery shop, read the plan fully and seek medical advice before starting any detox program.
7 Day Vegan Meal Plan Over 30 Plant-based recipes and Grocery ListCharnelEstandian
The document provides information about veganism including what vegans do not eat (any animal products), common vegan substitutes for animal products, top vegan protein sources, and benefits of a vegan diet such as better health, environmental benefits, and animal welfare. It also includes recipes for smoothies, porridge, pancakes, salads, and wraps that are plant-based and vegan.
The document provides information on different types of special meal requirements for airline passengers, including young traveler meals, vegetarian meals, religious meals, and health care/dietary meals. It defines each meal type and provides details on acceptable and prohibited food items. Specifically, it outlines the requirements for baby meals, children's meals, various vegetarian options (Asian, vegan, raw, etc.), fruit platters, Hindu and Jain religious meals, and defines general dietary categories.
A healthy diet for children should meet nutritional needs for proper growth. It is important to establish healthy eating habits from an early age by teaching children through example. A balanced diet includes eating fruits and vegetables, dairy, fish, whole grains and limiting sugary drinks and fast food. Physical activity should also be encouraged according to a child's age and abilities.
Feed Your Body - Simple Ideas For Better NutritionMindy Cutler
This document provides nutrition information and healthy meal ideas. It discusses the benefits of reducing sugar intake and provides breakfast, lunch, dinner and snack ideas that emphasize whole foods and limiting processed ingredients. Breakfast ideas include homemade granola, oatmeal additions, and zucchini pancakes. Lunch ideas include homemade muffins, veggie wraps, and leftovers. Dinner suggestions incorporate simple recipes featuring proteins and vegetables.
This document provides a clean eating vegan guide created by Kelly Hanner. It includes lists of recommended fruits, vegetables, proteins, grains, and other clean foods. It also lists foods to avoid and provides recipes and meal suggestions. The guide was created to help people transition to a clean eating vegan lifestyle for health benefits such as reducing the risk of disease and feeling more energized. It recommends replacing animal products and processed foods with whole foods like fruits, vegetables, beans and nuts.
This document provides tips and guidelines for meal prepping to help people reach their health goals. It recommends planning meals for the week using a shopping list and meal planner. Specific instructions are given for prepping ingredients like grains, proteins, vegetables, snacks and condiments over one or two days of cooking. Sample recipes are also included, like gluten-free banana bread, sweet potato spread, and chili con carne. Templates for a weekly shopping list and meal planner are provided to help people stay organized.
A chef from Whole Foods Market demonstrated how to use various whole grains like brown rice, wheat berries, and pearled barley in meals. She shared recipes for breakfast porridge made with brown rice, a wheat berry and apricot salad, and a barley pilaf. Whole grains provide more fiber and nutrients than processed grains and have a nutty taste and chewy texture. The chef provided tips for incorporating more whole grains into meals easily.
The document discusses American food production and processing. It addresses livestock treatment, fishing practices, industrial farming methods, and food processing techniques. It notes concerns about animal welfare, overfishing, pesticide and fossil fuel use, and the focus on profit over health. Alternatives discussed include local/organic foods, home gardening, and minimally processed whole foods.
This document provides a 4-week meal plan with breakfast, lunch, dinner and snack options that are designed to help the recipient lose weight through clean eating, exercise, and replacing one meal per day with Shakeology. The plan emphasizes eating small meals every 3-4 hours, not skipping meals, and choosing from a variety of recipes that incorporate lean proteins, vegetables, fruits and whole grains. Kelly will act as a health coach to support the recipient through questions and accountability.
Did you know? Your body may be carrying around 5 to 10 pounds of toxic waste, which slows down your ability to lose weight & that means SLOW metabolism! Well, this guide will help you detox through clean eating and healthy lifestyle changes. Enjoy the 4 week free meal plan and weight loss tips.
Asia is known for its wide variety of foods and ingredients like rice, ginger, garlic, and soy. Popular Thai dishes include Pad Thai, a stir-fried noodle dish, and curries made from coconut milk and green or red chillies. Japanese food often features sushi, which consists of vinegared rice and seaweed wrapped around raw fish, egg or avocado. Dim sum is a popular Chinese meal featuring steamed dumplings and buns served with tea. Indian cuisine commonly uses rice, spices like turmeric and cumin, and flatbreads like naan baked in a tandoor oven.
It is all about the foods in asia with our host pusheen :).
Actually,my ppt. was presented at school and I want to share this to you .I hope you will like my Asian cuisine.
This document provides a week's worth of meal planning ideas using recipes from the "Everyday Meal and Snack Ideas" cookbook. The meal plan includes breakfast, lunch, dinner and snack suggestions for each day that use basic and inexpensive ingredients. Recipes can be mixed and matched, and leftovers are incorporated into subsequent meals to reduce food waste. Planning meals for the week helps save money and ensures only needed groceries are purchased.
This document provides tips and guidelines for meal prepping to help reach health and fitness goals. It discusses the components of a balanced meal, including proteins, vegetables, carbs and healthy fats. It then offers tips for meal planning, grocery shopping and cooking timeline. Finally, it includes recipes for gluten-free banana bread, sweet potato spread and chili con carne as well as templates for a shopping list and weekly meal planner.
Middle Eastern cuisine developed over thousands of years in the Fertile Crescent region, with influences from ancient civilizations, religions, and later empires. Core foods include wheat, rice, lamb, yogurt, and bread. Popular dishes are hummus, baba ghanoush, falafel, and shawarma, while desserts include baklava. Religious influences like Islam impact the cuisine through prohibitions on pork and alcohol. Meals are often built around mezze appetizers and eaten with flatbread.
Central Javanese cuisine is known for being sweeter with liberal use of palm sugar, while East Javanese cuisine uses less sugar and more chili. Some iconic Central Javanese dishes include gudeg (young jackfruit in coconut milk), nasi liwet (rice in coconut milk and chicken broth), and timlo (noodle soup with chicken and eggs). Popular East Javanese foods are soto Lamongan (beef soup with noodles and offal), rawon (beef soup with black keluak nuts), and sate Madura (skewered meat in sweet soy sauce). Common across Java are bakso (meatball soup), sate (skewered meat), and t
The document provides recipes for six honey-infused barbecue dishes: Blazing Bronco Burgers with Smoking Chipotle Honey Sauce, Howlin' Honey-Berry BBQ Sauce, Sweet Onion Kielbasa, Grilled Ahi Tuna, Italian Stallion BBQ Beans, and Tailgate Tenderloin. Additional information is given on honey varieties, storage, health benefits, and grilling tips.
Healthy eating is important for everyone, including those with diabetes. Shared family meals allow all to enjoy tasty, healthy options together. The document provides a 7-day sample meal plan highlighting breakfast, lunch and dinner choices with modest portions of lean protein, whole grains, vegetables and fruits to support balanced nutrition.
The (Peninsula) medical student's guide to healthy eatingmeducationdotnet
This document provides information and tips for medical students on healthy eating. It includes sections on the basics of healthy eating using the eatwell plate model, 10 tips for healthy eating such as not skipping breakfast and choosing wholegrain options, a cupboard checklist of healthy staples to have on hand, sample questions about smart eating choices, and recipes for healthy breakfast, lunch and dinner ideas. The overall message is that eating healthy foods can help students concentrate better and maintain energy levels during their medical studies and future careers.
The document discusses different types of vegetables, legumes, fruits, and mushrooms. It provides information on their nutritional contents and how they can be used in cooking. Legumes are described as plants that bear pods containing protein-rich seeds. Examples of vegetables include leaves, stems, tubers, roots, bulbs, flowers, and fruits. Mushrooms are technically fungi and come in different varieties like portobello, oyster, and shiitake. The document also covers fruits, legumes, pulses, and truffles.
Asian cuisine features extensive use of spices. Common spices include pepper, ginger, cinnamon, and cloves. Spices are used for flavoring, preserving food, and in traditional medicines. Rice is a staple across Asia and comes in varieties like polished, parboiled, and glutinous. Wheat is also widely consumed as noodles. Main Asian cooking styles include Chinese, Japanese, Korean, Indian, and Southeast Asian. Countries like India, Thailand, and Vietnam are known for curries. Meals are often served family style and eaten with hands, chopsticks, or spoons depending on the culture. Fruits also feature prominently in Asian diets.
The document provides tips for stocking a pantry and planning meals with items that can be purchased in bulk or frozen to create quick and easy meals. It recommends keeping staples like pasta, canned fish and vegetables, along with condiments and seasoning to easily jazz up meals. Specific bulk baking and cooking basics are outlined along with fridge and freezer items like yogurt, cheese and frozen vegetables that can be mixed and matched to make pasta dishes, soups, salads and more.
This presentation was given to RA\'s at North Central College and included numerous tips on nutrition and ways to eat healthy while away at university.
African Heritage Diet Settingup + GrocerylistLamont Johnson
This document provides a list of ingredients to stock an African heritage kitchen. It includes various beans, whole grains, breads, seafood, herbs, spices, vegetables, fruits, nuts, seeds, oils and other staples. Keeping a variety of these items on hand allows one to always make healthy African-inspired meals.
The document discusses healthy eating and provides tips for incorporating more fruits and vegetables into meals through recipes and cooking methods like grilling and stir-frying. It lists popular fruits and vegetables and gives recommendations for stocking a healthy kitchen as well as guidelines from health organizations on building a balanced plate and meal. Quick recipe ideas are provided that add fruits and vegetables to dishes for added nutrition, flavor, and color.
This document provides tips and guidelines for meal prepping to help people reach their health goals. It recommends planning meals for the week using a shopping list and meal planner. Specific instructions are given for prepping ingredients like grains, proteins, vegetables, snacks and condiments over one or two days of cooking. Sample recipes are also included, like gluten-free banana bread, sweet potato spread, and chili con carne. Templates for a weekly shopping list and meal planner are provided to help people stay organized.
A chef from Whole Foods Market demonstrated how to use various whole grains like brown rice, wheat berries, and pearled barley in meals. She shared recipes for breakfast porridge made with brown rice, a wheat berry and apricot salad, and a barley pilaf. Whole grains provide more fiber and nutrients than processed grains and have a nutty taste and chewy texture. The chef provided tips for incorporating more whole grains into meals easily.
The document discusses American food production and processing. It addresses livestock treatment, fishing practices, industrial farming methods, and food processing techniques. It notes concerns about animal welfare, overfishing, pesticide and fossil fuel use, and the focus on profit over health. Alternatives discussed include local/organic foods, home gardening, and minimally processed whole foods.
This document provides a 4-week meal plan with breakfast, lunch, dinner and snack options that are designed to help the recipient lose weight through clean eating, exercise, and replacing one meal per day with Shakeology. The plan emphasizes eating small meals every 3-4 hours, not skipping meals, and choosing from a variety of recipes that incorporate lean proteins, vegetables, fruits and whole grains. Kelly will act as a health coach to support the recipient through questions and accountability.
Did you know? Your body may be carrying around 5 to 10 pounds of toxic waste, which slows down your ability to lose weight & that means SLOW metabolism! Well, this guide will help you detox through clean eating and healthy lifestyle changes. Enjoy the 4 week free meal plan and weight loss tips.
Asia is known for its wide variety of foods and ingredients like rice, ginger, garlic, and soy. Popular Thai dishes include Pad Thai, a stir-fried noodle dish, and curries made from coconut milk and green or red chillies. Japanese food often features sushi, which consists of vinegared rice and seaweed wrapped around raw fish, egg or avocado. Dim sum is a popular Chinese meal featuring steamed dumplings and buns served with tea. Indian cuisine commonly uses rice, spices like turmeric and cumin, and flatbreads like naan baked in a tandoor oven.
It is all about the foods in asia with our host pusheen :).
Actually,my ppt. was presented at school and I want to share this to you .I hope you will like my Asian cuisine.
This document provides a week's worth of meal planning ideas using recipes from the "Everyday Meal and Snack Ideas" cookbook. The meal plan includes breakfast, lunch, dinner and snack suggestions for each day that use basic and inexpensive ingredients. Recipes can be mixed and matched, and leftovers are incorporated into subsequent meals to reduce food waste. Planning meals for the week helps save money and ensures only needed groceries are purchased.
This document provides tips and guidelines for meal prepping to help reach health and fitness goals. It discusses the components of a balanced meal, including proteins, vegetables, carbs and healthy fats. It then offers tips for meal planning, grocery shopping and cooking timeline. Finally, it includes recipes for gluten-free banana bread, sweet potato spread and chili con carne as well as templates for a shopping list and weekly meal planner.
Middle Eastern cuisine developed over thousands of years in the Fertile Crescent region, with influences from ancient civilizations, religions, and later empires. Core foods include wheat, rice, lamb, yogurt, and bread. Popular dishes are hummus, baba ghanoush, falafel, and shawarma, while desserts include baklava. Religious influences like Islam impact the cuisine through prohibitions on pork and alcohol. Meals are often built around mezze appetizers and eaten with flatbread.
Central Javanese cuisine is known for being sweeter with liberal use of palm sugar, while East Javanese cuisine uses less sugar and more chili. Some iconic Central Javanese dishes include gudeg (young jackfruit in coconut milk), nasi liwet (rice in coconut milk and chicken broth), and timlo (noodle soup with chicken and eggs). Popular East Javanese foods are soto Lamongan (beef soup with noodles and offal), rawon (beef soup with black keluak nuts), and sate Madura (skewered meat in sweet soy sauce). Common across Java are bakso (meatball soup), sate (skewered meat), and t
The document provides recipes for six honey-infused barbecue dishes: Blazing Bronco Burgers with Smoking Chipotle Honey Sauce, Howlin' Honey-Berry BBQ Sauce, Sweet Onion Kielbasa, Grilled Ahi Tuna, Italian Stallion BBQ Beans, and Tailgate Tenderloin. Additional information is given on honey varieties, storage, health benefits, and grilling tips.
Healthy eating is important for everyone, including those with diabetes. Shared family meals allow all to enjoy tasty, healthy options together. The document provides a 7-day sample meal plan highlighting breakfast, lunch and dinner choices with modest portions of lean protein, whole grains, vegetables and fruits to support balanced nutrition.
The (Peninsula) medical student's guide to healthy eatingmeducationdotnet
This document provides information and tips for medical students on healthy eating. It includes sections on the basics of healthy eating using the eatwell plate model, 10 tips for healthy eating such as not skipping breakfast and choosing wholegrain options, a cupboard checklist of healthy staples to have on hand, sample questions about smart eating choices, and recipes for healthy breakfast, lunch and dinner ideas. The overall message is that eating healthy foods can help students concentrate better and maintain energy levels during their medical studies and future careers.
The document discusses different types of vegetables, legumes, fruits, and mushrooms. It provides information on their nutritional contents and how they can be used in cooking. Legumes are described as plants that bear pods containing protein-rich seeds. Examples of vegetables include leaves, stems, tubers, roots, bulbs, flowers, and fruits. Mushrooms are technically fungi and come in different varieties like portobello, oyster, and shiitake. The document also covers fruits, legumes, pulses, and truffles.
Asian cuisine features extensive use of spices. Common spices include pepper, ginger, cinnamon, and cloves. Spices are used for flavoring, preserving food, and in traditional medicines. Rice is a staple across Asia and comes in varieties like polished, parboiled, and glutinous. Wheat is also widely consumed as noodles. Main Asian cooking styles include Chinese, Japanese, Korean, Indian, and Southeast Asian. Countries like India, Thailand, and Vietnam are known for curries. Meals are often served family style and eaten with hands, chopsticks, or spoons depending on the culture. Fruits also feature prominently in Asian diets.
The document provides tips for stocking a pantry and planning meals with items that can be purchased in bulk or frozen to create quick and easy meals. It recommends keeping staples like pasta, canned fish and vegetables, along with condiments and seasoning to easily jazz up meals. Specific bulk baking and cooking basics are outlined along with fridge and freezer items like yogurt, cheese and frozen vegetables that can be mixed and matched to make pasta dishes, soups, salads and more.
This presentation was given to RA\'s at North Central College and included numerous tips on nutrition and ways to eat healthy while away at university.
African Heritage Diet Settingup + GrocerylistLamont Johnson
This document provides a list of ingredients to stock an African heritage kitchen. It includes various beans, whole grains, breads, seafood, herbs, spices, vegetables, fruits, nuts, seeds, oils and other staples. Keeping a variety of these items on hand allows one to always make healthy African-inspired meals.
The document discusses healthy eating and provides tips for incorporating more fruits and vegetables into meals through recipes and cooking methods like grilling and stir-frying. It lists popular fruits and vegetables and gives recommendations for stocking a healthy kitchen as well as guidelines from health organizations on building a balanced plate and meal. Quick recipe ideas are provided that add fruits and vegetables to dishes for added nutrition, flavor, and color.
Healthy Eating tips for working women. These days women equally contribute towards income generation of a family.Due to long working hours and busy lifestyle women hardly find time to focus on their health.Busy Lifestyle,Long Working Hours,Unhealthy Eating Habits,Lack of Activity,Lifestyle Related Disorders are some the issues women face these days.
GENERAL HEALTHY EATING TIPS
•Eating breakfast is very healthy as it gives a much needed raise to the sluggish BMR.
•Avoid one bite meals as mid time snacks
•Include negative calorie foods
Include foods rich in antioxidants, phyto-chemicals
•Include energy boosting foods – flaxseeds, prunes, walnuts, almonds, alfalfa sprouts, sunflower, melon seeds
•Include high biological value protein – soybean, tofu, mushrooms, skim milk powder
Improve calcium, iron intake add sesame seeds, ragi flour, skim milk powder, soya flour to chapatti Atta
•Add oat bran, wheat bran to boost fiber intake
•Include wheat germ to boost vitamin E intake
(www.youndietplans.com)
This is the companion guide to THE JOSHUA PROGRAM~ A Healthy Lifestyle Program for Children. Highly participative, the document includes homework assignments that empower children in meal planning, food selection, and in deciding which of their favorite bad foods, they are going to give up. The program is designed to permit the children to drive the healthy eating in the family, as parents seek to keep up with the gradual change! The program begins with a pledge of allegiance on a teleconference, with children calling-in from all parts of the country. Most participants are pre-teens.
Environmental Science (EVS) : Food We Eat (Class II)theeducationdesk
EVS, Environmental Science,
Food We Eat, Vegetables, Fruits, Seeds, Cereals, Pulses, Nuts
Healthy Food, Junk Food, Common Dishes
Class II, Class 2, CBSE
This document provides information on healthy eating guidelines, nutrition recommendations, and tips for making better food choices. It discusses USDA and federal guidelines on topics like serving sizes, whole foods versus processed foods, sugars in diets, and food substitutions. Ten tips for healthy eating are outlined that emphasize balanced meals, reading labels, planning, sleep, and enjoying high quality foods. Various whole food options and substitutions for lowering calories and sugars are also presented.
Lose Weight Without Eating Less!
Simple Recipes For Your Weight Loss Success!
You don't have to spend a ton of money or hours without end in the kitchen to lose a few pounds. These easy and savory recipes for breakfast, lunch, dinner, snacks, dessert and drinks in MEAL PREP provide your complete daily meal needs for the whole month. Enjoy the taste of the latest culinary requirements for weight loss. Learn to prepare and enjoy the most delicious recipes from all over the world,
while maintaining your desired waistline.
This cookbook covers;
Breakfast Recipes; Spinach frittata, mushroom and bell pepper Omelet, and more.
Salad recipes; tomato and basil, pear-walnut, and more.
Snack recipes; broccoli-sesame stir-fry, blueberry nut trail mix, and more.
Soup recipes; summer gazpacho, curried sweet potato soup, and more.
Vegan recipes; kale frittata, tofu sloppy joes, and more.
Seafood recipes; shrimp scampi, salmon ceviche, and more.
Chicken recipes; Tuscan chicken, chicken adobo, and more.
Meat recipes; garlicky lamb stew, pork chops with gingered applesauce, and more.
Dessert recipes; blueberry ambrosia, cranberry compote, and more.
Sauces and dressings; pecan pesto, spinach pesto, and more.
Smoothies; ginger-berry smoothies, green smoothies, and more.
This document provides information about paleo diets and recipes. It discusses what foods are allowed and not allowed on the paleo diet. It then provides recipes for a cashew and coconut shake and a fresh fruit salad. It also includes a glossary of herbs that can be used to enhance paleo recipes. The document encourages accessing a paleo cookbook and recipe book by clicking on the provided link.
It is advised that the patient suffering from kidney failure, must minimize the consumption of food items, which are rich in potassium, sodium and proteins.
This document summarizes key aspects of nutrition and superfoods. It defines nutrition as the study of food and how the body utilizes it. Nutrients in food allow the body to function, sustain life, promote growth, and protect against disease. Superfoods are foods that are especially nutritious, including whole grains, fruits, vegetables, lean proteins, low-fat dairy, nuts, seeds, and healthy oils like olive oil. Choosing a variety of superfoods and following dietary guidelines can help ensure an adequate, balanced, calorie-controlled, and moderate diet for optimal health.
This document summarizes key aspects of nutrition, including nutrients, superfoods, and general dietary guidelines. It discusses the main nutrients needed for health, classifying carbohydrates, fats, proteins, vitamins, and minerals. Superfoods are highlighted for various food groups like whole grains, fruits, vegetables, lean proteins, and healthy fats/oils. General tips are provided for each food group to incorporate nutritious choices and limit less healthy options. The summary emphasizes eating a variety of foods for adequate nutrition while controlling calories and moderating salt, fat, and sugar intake.
This document provides information on carbohydrate counting for managing blood glucose levels. It lists foods containing carbohydrates and explains that carbohydrate counting involves tracking the grams of carbohydrates consumed at meals to maintain blood sugar in a healthy range. It recommends that women aim for 45-60 grams and men 60-75 grams of carbohydrates per meal for weight maintenance. The document also includes tips for making healthy carbohydrate choices, such as choosing whole grains, fruits, vegetables, beans and limiting sugary foods.
Siddha-Vedic Guidelines for a Healthy Diet (Part I) Shared by Dr. Pankaj NaramDr. Pankaj Naram
Dr. Pankaj Naram says that the following recommendations will help you to balance the three doshas and create strong digestion and a healthy immune system.
The document provides guidance on healthy eating based on Ayurvedic principles. It recommends eating whole, fresh foods in their natural state and avoiding overly processed foods. True hunger arises when the body is rested and the mind is calm. One should eat lightly in the morning if working and have the main meal when digestion will not interfere with activities. The goal is to eat for health rather than pleasure and to choose foods that suit one's individual constitution.
This document provides an overview of vegan nutrition and guidelines for a healthy vegan diet. It discusses macronutrients like protein, fat and carbohydrates and recommends that 10-20% of calories come from protein, 20-35% from fat, and 50-60% from carbohydrates. The document also categorizes foods according to their taste profiles (bitter, sour, sweet, etc.) and provides lists of common plant-based foods that fall into each category. Finally, it gives instructions and tips for using the recipe section, including how to read the nutritional analyses provided for each recipe.
THE SOUTH BEACH DIET RECIPES AND TIPS To Make All Healthy TarikBENSLIMANI
Why do some people lose more weight, more
rapidly, than others on the South Beach Diet?
According to Dr. Agatston, people who gained
their excess weight as adults and whose weight
gain is largely around the belly, lose weight
fastest. Central obesity, where excess weight is
concentrated around the midsection, is a warning
sign for present or future heart problems. If
you’re losing weight at a slower-than-expected
pace, don’t despair. Research shows that toorapid weight loss can cause you to lose lean
body mass-not just fat-which can decrease your
metabolic rate and increase your risk of
plateauing and yo-yoing as you diet. Slow and
steady weight loss is more likely to result in
permanent weight loss.
2. THE RIGHT TOOLS MAKE
EVERYTHING EASIER
Start simply, start now and let us help!
Whether you’re jump-starting a lifetime of better eating or
just looking for a few new ideas, our stores have the foods
and friendly faces to support you. Behind the scenes, our
recipe developers and board of health and medical experts
work on tools to make healthy eating easy.
Consider this handbook your toolkit full of time-saving tips, easy
recipes and simple cooking techniques to help you eat your way
to better health. Keep it in your kitchen drawer and refer back
whenever you need information, inspiration and support.
Health Starts Here®
is a mindful approach
to healthy eating that’s rooted in simple
ways to build better meals.
Find step-by-step cooking videos at
wholefoodsmarket.com/healthyeating.
3
HOW TO EAT YOUR WAY TO
Better
Health
Consider Nutrient Density
Nutrients—such as vitamins, minerals and phytonutrients—
are essential for good health. Eat a rainbow of fruits and
vegetables along with a variety of whole grains, beans and
other unrefined whole plant foods.
We’ve done the research so you can jump
right in and enjoy the results.
You Can
Focus on Whole Foods
Unprocessed whole foods retain more nutrients than
processed, packaged foods. Create meals from “whole foods,”
which are foods in their most essential, pure and basic forms.
Choose Healthy Fats
Whole plant foods contain healthy fats and more nutrients than
extracted oils and other concentrated fats. Get your fats from
whole food sources such as nuts, seeds and avocados.
Eat Plant-Strong™
Phytonutrients and fiber are only found in plants. Eat
plant-based foods to get your fill of these vital nutrients.
2
4 KEYS to a Healthier You
Do It!
3. Leafy Greens & Colorful Vegetables
• Lettuce, spinach, cabbage, collards, kale, bok choy, watercress, chard
• Asparagus, broccoli, Brussels sprouts, carrots, cauliflower, green beans,
corn, mushrooms, onions, green peas, peppers, tomatoes, zucchini
Whole Grains, Starchy Vegetables Legumes
• Rice, oats, quinoa, barley, buckwheat, millet, spelt,
whole grain pasta
•Potatoes, beets, parsnips, pumpkin, sweet potatoes,
winter squash
• Adzuki beans, cannellini beans, kidney beans, lima beans,
lentils, navy beans, soybeans, split peas, tofu, tempeh
Healthy Fats
Nuts, seeds, avocados and olives. Minimize or eliminate extracted oils
and processed fats (such as margarine).
Lean Meat, Poultry Fish
(optional)
Fruit
Apples, oranges, bananas, stone fruit, berries, melons, pineapple,
pears, grapes, lemons, limes, grapefruit
Water
Choose water as your primary beverage.
Sweetener
Sweeten foods naturally with fresh and dried fruits. Use honey and
other whole food sweeteners sparingly.
Salt
Minimize salt intake by using no/low sodium ingredients when
cooking meals and salt sparingly, if at all, at the table to taste.
Build A
4
Better Plate
Stay inspired! Keep your meals tasty and interesting with herbs, spices,
vinegars, lemon and lime. They don’t rely on fat, sugar or salt for flavor.
Tip
Healthy
5
4. Success
There are no two ways about it—when you eat mostly whole foods, you
spend more time preparing meals than you would heating up frozen
dinners. The good news is that the extra time in the kitchen is a great
investment in your health. And there are always time-saving tips!
Plan Your Meals for Deliciousness
Before your weekly shopping trip, spend a few minutes surveying your
refrigerator and pantry. And then let your tastebuds take the lead as you plan
meals for the next seven days and make your shopping list. Get a head start
using our meal plans on page 17.
BREAKFAST LUNCH DINNER SNACK
SUN
MON
TUE
WED
THU
FRI
SAT
6 7
No prep needed if you shop the frozen aisle for greens, vegetables and fruits.
Plus, you can use as little as you need and return the package to the freezer.
Prep for
TIME-
SAVING
Tip
Cook ahead to get ahead
Big batches of whole grains p. 9
Loads of roasted veggies p. 13
Delicious and easy salad dressings p. 14
Crisp fresh veggies and leafy greens for salads p. 14
Big batches of favorite dishes like Lentil Chili p. 19
Big batches of beans p. 20
TIME-SAVING TIP
Shop and then wash, chop and store veggies once or
twice a week to minimize cooking time on other days.
TIME-SAVING TIP
Get “fast” food and feel great about it! We offer a delicious
selection of prepared Health Starts Here®
labeled foods in
our salad bar, hot bar, self-serve cases and full-serve cases.
5. Get Cooking with
Whole Grains
STEP 1 STEP 3
Grain Grain:Liquid Ratio Time
Barley 1:3½ cups 50–60 min
Brown rice 1:2 cups 40–45 min
Bulgur 1:2½ cups 20–25 min
Millet 1:2½ cups 20–25 min
Quinoa 1:2 cups 15–20 min
Choose your grain
and boil the noted
amount of water.
Add chosen grain, return
the pot to a boil, cover,
reduce heat and simmer
until liquid is absorbed
and grain is tender.
Fluff with a fork
before serving.
9
STEP 2
Cook extra grains and store portioned leftovers in the freezer for up to a
month—you’ll be ready when you need a healthy meal in a hurry.
TIME-
SAVING
Tip
YOUR BREAKFAST BOWL
Layer your own breakfast bowl or
choose one of these flavor favorites
Grain
(such as quinoa, brown
rice, rolled oats or millet)
COOKING LIQUID
(move beyond water with unsweetened
almondmilk, soymilk or hempmilk)
FRUITS VEGETABLES
(like bananas, mangoes, sweet potatoes)
TOPPING
(try spices, seeds and nuts)
8
Energize
Blueberry Almond
Quinoa + almondmilk + blueberries
+ toasted almonds
Jazzy Raspberry
Steel-cut oats + soymilk + raspberries
+ ginger + toasted sunflower seeds
Vanilla Fig
Millet + vanilla almondmilk
+ dried figs + toasted walnuts
Tex Mex
Brown rice + vegetable broth
+ diced tomato + avocado + cilantro
Savory Sun-dried Tomato
Bulgur + vegetable broth
+ garbanzo beans + sun-dried tomatoes
+ green onions + toasted cashews
Nutty Sweet Potato
Barley + almondmilk + diced sweet potato
+ toasted pecans
Apple Spiced Oats
Steel-cut oats + almondmilk
+ diced apples + currants + nutmeg
+ toasted pecans
6. Double Green Smoothie
Serves 2
1½ cups unsweetened almondmilk,
ricemilk or soymilk
2 dried apricots or 4 pitted dates
1 ripe banana
Combine almondmilk, apricots, banana, kale, spinach and berries in a
blender and blend until smooth.
Water, Coconut water. Unsweetened: Almondmilk,
Soymilk, Oatmilk, Hempmilk
Fresh or frozen: Banana, Berries, Peaches,
Mango, Cucumber. Cooked: Sweet potato,
Pumpkin, Butternut squash, Acorn squash
Spinach, Kale, Collards, Parsley, Chard,
Romaine lettuce, Sprouts
Cinnamon, Nutmeg, Cardamom, Ginger,
Vanilla, Unsweetened cocoa powder
Avocado, Nut or seed butter, Ground
flaxseeds, Chia seeds, Hemp seeds
For a quick breakfast or snack, smoothies hit the spot. They’re also a
tasty way to add greens to your morning routine. For 2 servings, choose
at least one item from each row and blend your way to bliss.
LIQUID
Up to 2 cups
FRUITS Veggies
1½–2 cups
GREENS
1–2 cups
FLAVORINGS
(optional)
HEALTHY FATS
(optional 1–2 TB)
10 11
1 cup chopped kale leaves
1 cup baby spinach leaves
¾ cup fresh or frozen berries
SLURP A SMARTER
Smoothie Get more smart
smoothie ideas at
wholefoodsmarket.com/recipes
(select “Advanced Search,”
check Health Starts Here®
and search for
“smoothie”).
TIP
Healthy Don’t make your smoothie a sugar bomb! For
nutrient-dense flavor, use unsweetened beverages
and whole fruit instead of juice.
7. Start by choosing a
grain, bean and/or
starchy vegetable.
Add raw, steamed or
roasted vegetables
and, if desired, soy or
animal protein.
Experiment with
flavorful toppings
and the spice
blends below.
STEP 1 STEP 2
HERBS SPICES FRUITS VEGETABLES
ITALIAN Garlic, Onion, Basil, Oregano,
Thyme, Parsley, Marjoram
Lemon, Tomato, Spinach,
Bell pepper, Artichoke
THAI Garlic, Shallot, Basil, Lemongrass,
Curry, Ginger, Lime leaves, Mint,
Cilantro, Chiles
Lime, Peas, Zucchini, Carrot,
Potato, Eggplant
MEXICAN Cumin, Cilantro, Garlic, Coriander,
Onion, Chiles, Cinnamon
Lime, Bell pepper, Tomato,
Corn, Jicama, Potato
MOROCCAN Garlic, Onion, Cinnamon, Ginger,
Cilantro, Mint, Saffron, Cumin
Lemon, Eggplant, Orange,
Tomato, Carrot
ASIAN Ginger, Garlic, Coriander, Miso,
Green onions, Soy, Rice Vinegar,
Sesame
Lime, Shiitake mushroom,
Cucumber, Broccoli, Bok choy
GREEK Garlic, Mint, Oregano, Dill,
Chiles, Cinnamon, Parsley,
Thyme, Marjoram
Lemon, Spinach, Olives,
Arugula, Eggplant
INDIAN Garlic, Ginger, Onion, Turmeric,
Cumin, Coriander, Curry blends,
Garam-Masala
Lemon, Cauliflower, Spinach,
Peas, Tomato, Potato
STEP 3
For more bowlfuls of inspiration, visit wholefoodsmarket.com/healthyeating.
13
A WORLD OF FLAVOR
IN YOUR BOWL
Roast a batch of your favorite veggies at the beginning of the week. Simply cut into
bite-size pieces, toss with orange juice or balsamic vinegar and black pepper, and
then cook on a parchment-paper-lined baking sheet in a 450°F oven until tender.
TIME-
SAVING
Tip
The Combinations are Endless!
Bowls are an easy way to layer nutritious whole foods into a satisfying,
simple meal. With all the options, you’ll never run out of tasty combinations,
but you’re bound to develop some favorites.
Herbs or spices, dried or fresh (to taste)
parsley, cilantro, basil, ginger, garlic, chives, green onions, chiles, cayenne
Condiments or sauces (2 tablespoons or to taste)
salsa, hot sauce, lemon or lime juice, dressing, vinegar,
nutritional yeast, nori, tamari, avocado
Greens, lightly steamed or raw (½–1 cup)
kale, collards, bok choy, chard, spinach, cabbage,
watercress, romaine, lettuces, sprouts
Colorful veggies, dry-roasted, lightly steamed or raw (½–1 cup)
broccoli, Brussels sprouts, asparagus, artichokes, carrots,
cauliflower, mushrooms, onions, corn, peas, peppers, tomatoes,
zucchini, green beans
Optional (up to 3 ounces)
tofu, tempeh, seitan, shrimp, fish, chicken, turkey, lean beef, bison
Beans or lentils, cooked (½–1 cup)
kidney beans, adzuki beans, cannellini beans,
navy beans, split peas, lima beans, lentils, soybeans
Whole grains or starchy veggies, cooked (½–1 cup)
rice, quinoa, millet, buckwheat, wheat,
spelt, barley, sweet potato, potato,
winter squash, whole grain pasta
12
OF GOODNESS
8. Black Bean Salad with Avocado-Lime Dressing
Serves 4
1 ripe avocado, mashed
¼ cup chopped fresh cilantro
2 tablespoons lime juice
2 (15-ounce) cans no-salt-added
black beans, rinsed and drained
4 cups shredded romaine lettuce
In a large bowl, whisk together avocado, cilantro and lime juice
until blended. Add beans, lettuce, tomatoes, corn, pepper, pumpkin
seeds and toss until evenly coated.
Transform a salad into a meal by adding satisfying,
nutrient-rich ingredients, such as beans and seeds.
Add Flavor with Dressings Marinades
It’s easy to make super-tasty salad dressings with healthy fats. When you choose one
or more ingredients from each category below, it adds up to healthy and delicious!
1 cup grape tomatoes, halved
1 cup corn kernels, fresh or
thawed if frozen
1 small red bell pepper, chopped
½ cup toasted pumpkin seeds
All types of
vinegar
All varieties of
fresh citrus
Tomatoes
Mustards
Wines
Avocado
Nuts or seeds
(raw or toasted)
Nut or seed butters
(e.g. tahini)
Tofu
Tamari
Olives
Capers
Miso
Seaweed
Fruits
(dried or fresh)
Carrots
Beets
Coconut water
Garlic
Ginger
Hot peppers
Onions
Dried spices
Fresh herbs
14 15
SATISFYING
Salads
TIP
Healthy Boost flavor in salads by using generous quantities of
fresh herbs, such as basil, parsley and cilantro.
Find some of our
favorite dressing recipes at
wholefoodsmarket.com/recipes
(select “Advanced Search,”
check Health Starts Here®
and search for
“dressing”).
TART CREAMY SALTY SWEET SEASONING+ + + +
9. Healthy Ideas for
Every Day of the Week
Seven Days
of Delicious
LUNCH DINNER SNACK
SUN Roasted veggie
hummus wraps;
100% fruit popsicles
Lentil Chili (p.19);
green salad; Cornbread
Muffins (online)
Kale Chips
(online)
MON Lentil Chili over
sweet potatoes
mixed greens
Soba noodles with
greens, shredded
carrots, tofu or shrimp
and Almond and
Chile Dressing (online)
Apple slices
with nut
butter
TUES Roasted veggie
hummus wraps;
fresh fruit
Black Bean Salad with
Avocado-Lime
Dressing (p.14);
Cornbread Muffin
Carrot Cashew
Spread
(online) with
celery sticks
WED Whole grain wrap with
Black Bean Salad with
Avocado-Lime Dressing
Bulgur with asparagus,
roasted tomatoes
and balsamic vinegar
dressing; green salad
Veggie sticks
with hummus
THUR Lentil Chili over
brown rice
Whole Wheat Pasta
with Kale Sun-Dried
Tomatoes (online);
green salad;
fresh fruit
Baked tortilla
chips with
homemade
salsa
FRI Whole Wheat Pasta
with Kale Sun-Dried
Tomatoes; apple
Salmon wilted
greens over quinoa
(for a vegan option,
substitute cooked
beans for salmon);
roasted sweet potatoes
Kale Chips
(online)
SAT Big salad; Carrot Cashew
Spread on whole grain
toast
Quinoa with baby
spinach, red bell
peppers, garbanzos
and No-Oil Balsamic
Dressing; Raw Apple
Crisp (p.22)
Double Green
Smoothie
(p.10)
16
Transform dinner leftovers into tomorrow’s lunch. Tuck cooked
ingredients in a whole grain wrap or burrito. Give beans and grains a
new spin over a sweet potato or salad greens.Tip
Healthy
17
10. Satisfy everyone at the table by serving healthier versions of
suppertime stand-bys. For example, replace all or part of the ground
beef in recipes with beans or lentils for plant-based protein. Serve with
brown rice, whole grain pasta or whole grain bread.
Lentil Chili
Serves 8
1 large yellow onion, chopped
1 large red bell pepper, chopped
8 cups low-sodium vegetable broth, divided
5 cloves garlic, finely chopped
4 teaspoons salt-free chili powder
1 (16-ounce) package brown lentils (about 2¼ cups lentils)
2 (15-ounce) cans no-salt-added diced tomatoes
¼ cup chopped fresh cilantro
Heat a large pot over medium-high heat. When hot, add onion and bell
pepper; cook, stirring frequently, until vegetables brown and begin to
stick to the bottom of the pot, about 6 minutes. Stir in 3 tablespoons
of broth and continue to cook, stirring, until onion is soft and lightly
browned. Stir in garlic and chili powder and cook 1 minute, stirring
constantly. Add lentils, tomatoes and remaining broth. Bring to a boil,
reduce heat to medium-low and simmer, partially covered, 30 minutes
or until lentils are almost tender. Uncover and cook 10 minutes longer.
Stir in cilantro and serve.
18 19
REINVENTING
Family Favorites
TIME-
SAVING
Tip
For healthy meals in minutes, stock up on shortcut staples, such as
cans or cartons of no-salt-added lentils, beans, broth and tomatoes.
TIP
Healthy Steam fry! Instead of oil, add a splash of water, stock, fresh
juice, vinegar or coconut water to your skillet. Watch a demo
at wholefoodsmarket.com/healthyeating.
11. STEP 1 STEP 2 STEP 3
Beans and lentils deliver flavor, fiber and protein. Plus, they're satisfying
and super affordable. If your body is not used to beans, start slowly
and eat them regularly.
Spread beans in a
single layer on a
large sheet tray; pick
through to remove
small stones or debris.
Rinse well.
In a large pot, cover
the beans in 3 inches
of water and soak for 8
hours to overnight.
Rinse well, then place the
beans in a large pot of
cold, fresh water. Bring to
a simmer and cook until
tender.
FOCUS ON SUCCESS
WITH A FOOD JOURNAL
Recording what you eat can help you meet goals, celebrate
accomplishments and stay focused on healthy changes. Use whatever
style you’ll actually keep using: Old school in a paper journal or techie
with computer, notebook, tablet or smartphone.
Breakfast Lunch Dinner Snacks
day 1
day 2
day 3
day 4
day 5
day 6
day 7
oatmeal w/
apples + walnuts
pasta w/chard
+tomatoes
veggie
enchiladas
black bean hummus
w/red pepperstrips
cocoa almond
quinoa
veggie
enchiladas
stuffed bell
peppers
green
smoothie
20 21
Bring On
the Beans
Use the quick-soaking method instead of overnight. Cover
beans with an inch of water and bring to a boil. Remove from
heat, cover and let sit for one hour. Drain and cook as usual.
Find more healthy cooking inspiration at wholefoodsmarket.com/healthyeating.
Eating out? Start your meal with a large green salad dressed in lemon
juice or vinegar. Choose whole grains, vegetable sides and entrées
that maximize whole plant foods and minimize extracted oils.Tip
Healthy
TIME-SAVING
Tip
BEAN COOKING TIME
Adzuki beans ¾–1 hour
Black beans 1½ hours
Black eyed peas 1 hour
Cannellini beans 1½ hours
Garbanzo beans (chickpeas) 1½–2 hours
Pinto beans 2 hours
Red kidney beans 1–1½ hours
1 cup
dried beans
As a
general
rule:
2½-3 cups
cooked beans
=
12. Healthy eating doesn’t mean denial! Nuts provide richness and
texture, spices pump up the flavor and fresh fruits satisfy your sweet
tooth. Try this recipe with pears, stone fruit or fresh berries, too.
Raw Apple Crisp
Serves 8
4 crisp apples, such as Honeycrisp, chopped
¼ cup orange juice
¾ cup pecan halves
¾ cup hazelnuts
¾ cup raisins
¾ teaspoon ground ginger
¾ teaspoon ground cinnamon
Put apples in an 8-inch square baking dish or 2-quart casserole dish.
Drizzle with orange juice, toss until the fruit is coated and smooth the
top. In a food processor, combine pecans, hazelnuts, raisins, ginger
and cinnamon and pulse just until chopped. Spoon the nut mixture
over the apple mixture and serve.
22 23
Dessert
Add flavor without adding calories by using spices such as cinnamon,
nutmeg and allspice in desserts.
Need more inspiration?
Visit wholefoodsmarket.com/healthyeating.
Redefine
Tip
Healthy