How to build a healthy meal


how to build a healthy meal

Make half your plate fruits and vegetables. They are a great source of nutrients, unlike many processed foods where nutrients may have been removed. They are also low in calories and fat.

Add lean protein from nuts, eggs, dairy ( fat free or 1% milk), legumes and whole grains- 

Avoid extra fat and saturated fat. Saturated fats contribute to heart disease, stroke, and other inflammatory conditions in the body such as leaky gut and autoimmune diseases.

Take your time to eat- it takes twenty minutes for your stomach to tell your brain it is full, so savor the food, eat it slowly.

Choosing a smaller plate will give the appearance of a larger meal and can help you with portion control and limiting overeating.

Try to eat more meals at home- so you have a better idea of what you are eating. Many restaurants add extra fat, salt and sugar to their foods to give them taste.

Choose healthier options at home or eating out- choose grilled and baked instead of fried food. 


Intro to Dr Martin Fried’s Nutrition and Gastro Practice


Here is an introduction to the Nutrition and Gastroenterology practice of Dr Martin D. Fried, 3200 sunset ave suite 100, Ocean Twp, NJ. He tailors his advise to what is in your best interest. You receive personal attention with compassionate care.


12 foods all nutritionist eat

Here are among the healthy 12 foods that nutritionist promote eating

Avocado- healthy fats- not saturated

Berries- good source of fiber and antioxidants

Almond milk- low in calories, no saturated fat

Cinnamon- curbs appetite and can help lower blood sugar

Eggs- 70 calories per egg- has 13 vitamins- and is a complete protein

Chickpeas- high in fiber,

nuts- monounsaturated fats, high in omega three fats- especially walnuts and almonds

kale- leafy green vegetable- high in Vitamins A, C, Fiber and calcium


Business Networking Home Page

Here is the business Networking group Homepage for Healthy Days LLC. It also has the links to my linked in account, healthydays website, and facebook and twitter accounts. 



Here is the nutrition app of Dr Martin Fried which contains health information and over 160 videos of different nutritional and gastrointestinal conditions. You can get the app for free for android, google play and by scanning the QR code.

Sports Nutrition and the Athlete

My intern who is a swimmer athlete eats for breakfast whole wheat bread with peanut butter

For lunch she has a sandwich such as turkey, with lettuce, cheese on whole wheat bread. Her dessert is an apple.

After school she wont eat anything heavy if she has a practice at 3 pm. However, if she has a later practice- she will eat:

salad with dressing, Greek yogurt.

After practice she had chocolate milk and dinner which comprised pasta with tomato sauce.

The above illustrates good eating habits for the following reasons:

Her diet is high in carbohydrates early in the day which she needs for energy to swim.

She is getting good sources of protein from nuts, meat and cheese which represent a good variety.

After exercise, she is replenishing her protein and energy stores.

The athlete such as her should have a diet of 20% protein, 60% complex carbohydrates and 20% as fat.

In between swimming sessions is described as a challenge because often she is at meets in places that are not at home. Choosing foods that are optimal for energy and performance requires planning and effort.




Dr Martin Fried and Holistic Medicine

Dr Martin Fried discusses what holistic medicine as a form of healing that considers the whole person- body, mind, spirit and emotions- in the quest for optimal health and wellness.

According to the holistic medicine philosophy, one can achieve optimal health by gaining proper balance in life. 

Holistic medicine practitioners believe that the whole person is made up of interdependent parts and if one part is not working properly, all the other parts will be affected.

In this way, if people have imbalances ( physical, emotional, or spiritual) in their lives, it can negatively affect their overall health. 

Treatment involves fixing the cause of the condition and not just alleviating the symptoms.