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



Salad Bar secrets

Use these techniques to save money on salad bars by choosing high nutrient content with low weight.


Breakfast, the most important meal

You have all heard that breakfast is the most important meal of the day. WHY?
After sleeping for hours, and your body and metabolism is at rest, you need to provide energy to stoke the fire of the engine ( your metabolism). It should include complex carbohydrates, and protein to sustain you till your next meal. Here are some examples-
My breakfast today- 2 ounces of mixed whole grains- ( in microwave to cook for two minutes)
People who eat breakfast tend to weigh less than those who skip it because those who eat breakfast tend to feel less hungry throughout the day.

For protein I added 2 table spoons of Peanut butter
For sweetness- I added 1 serving of frozen blueberries
You have, protein, carbohydrate, fruit, and 600 calories of which 1/3 is complex carbohydrates.
Other suggestions might include:High fiber cereal, and yogurt. with a fresh fruit
Toast – Peanut butter, and fresh fruit, such as bananas or strawberries.

The top five breakfast items consumed in the US are coffee, cold cereal, juice, milk and fruit. All are good choices.

Eggs are also a good choice for protein, and omega three fats. I usually cook my eggs in advance in boiling water, then after they cool down I put them in the fridge for use at a later date. After breaking open and removing the shell at the time of use, I may add them to my salad, or make an egg salad with two eggs and 2 tablespoons of mayo, celery and onion ( chopped up).

The healthy vegetarian

Healthy Eating for Vegetarians


Include beans and peas, nuts and soy as protein sources.

Lacto-ovo vegetarians get protein from eggs and dairy

Dairy is an excellent source of calcium; other sources include calcium fortified soy milk, tofu with calcium sulfate, calcium fortified cereals, and orange juice.

Pasta marinara, veggie pizza, vegetable lasagna, tofu vegetable stir-fry and bean burritos are good vegetarian choices

For BBQs try veggie or soy burgers, soy hot dogs, marinated tofu and fruit and vegetable kabobs.  Grilled veggies are great too

The high nutrient content of beans and peas makes them a must for everyone. Enjoy a vegetarian chili, three bean salad, or split pea soup.  Make a hummus filled pita sandwich

For breakfast try soy based sausage patties,

For dinner try bean burgers or falafel balls or patties (chickpeas)

Nuts make great snacks. Almonds, walnuts or pecans instead of cheese or meat to a green salad.

Get your B12 from fortified cereals or soy products  or consider a B12 supplement

Dr Fried’s Blueberry Banana Walnut Bread


Dr Fried's Blueberry Banana Walnut Bread

cooking spray
2/3 cup oatmeal flour
1 cup whole wheat flour
1/2 tsp baking soda
1/2 tsp ground cinnamon
1/2 tsp salt
6 ounces blueberries- mashed
3 tbsp canola oil
1 ounce shelled walnuts
1/2 cup of eggs
3 ripe bananas mashed and peeled
Preheat oven to 350 and coat a 9×5″ loaf pan with cooking spray.Combine 1 cup whole wheat flour, 2/3 cup oat flour, 1/2 tsp baking soda, 1/2 tsp cinnamon and 1/2 tsp salt. Set aside,
In a large bowl beat 3 tbp canola oil 1/2 cup of eggs and 3 ripe mashed bananas ( peeled). Stir in flour mixture, add 1 ounce of shelled walnuts, and 5-6 ounces of fresh blueberries that have been mashed. Pour batter in the prepared loaf pan, bake until brown (45 min to 1 hour). Place on rack to cool for about 10 minutes.