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. 


Is it a Diet or Lifestyle change to improve your health?

Yesterday At our post new years holiday party- there was

a platter of fresh veggies ( carrots, zucchini, peppers, broccoli, mushrroms),

a platter of chips, fried chicken eggrolls, fried mozzarella sticks, with dipping sauces,

a platter of ham, mozzarella, fried mushrooms and fried peppers

chicken wings with dipping sauces.

There is a eating for life plan that promotes fresh or cooked fruits and vegetables as the majority of your diet because they contain a lot of nutrients. This plan also endorses nuts and beans and tries to limit the intake of saturated fats in the diet. The American diet is high in saturated fats, sugar, processed foods and low in nutrients. This may be one of the reasons why people overeat – in order to get in all the nutrients they need.

I started this style of eating a week ago, and am eating 5 fresh fruit a day ( banana, apple, orange, blueberries etc). I ALSO am eating stewed vegetable soups containing carrots, broccoli, brussel sprouts, kidney beans and chickpeas.

I will try to limit meat intake to once a week and I will try to limit fish intake to once or twice a week as well.

Last night for dinner I had a fresh salad with spinach,  lettuce, kidney beans, carrots, broccoli and then went to the party where I had more fresh vegetables while others ate the chicken wings and fried foods.

I recently recommended this eating pattern to a 58 year old diabetic patient with hypertension and high cholesterol who is 5ft 5 and weighs 270. He is in the early stages of kidney disease from his adult onset diabetes and needs to lose weight and improve his blood pressure from diet in addition to the medications he is presently on.

I would people to comment on what they think of the above eating habits. Do you think it is possible for this patient to overcome his present condition by nutritional medicine.

Holiday Party December 3, 2013

Yesterday was the grand lavish holiday party with the cocktail hour. The choices included a sushi bar, carving stations of pastrami, corned beef, kielbasa, roast beef. There was a station for hot dogs and hamburgers, and a station of fried potato pancakes. I focused on the sushi and had Chilean sea bass sushi ( 2 pieces) as well as many other seafood sushi choices. I didn’t have any sushi tempura. The roast beef ( 1-2 ounces) was delicious and well worth the taste. As part of the main course, we had a salad with tuna sushi- I donated my tuna to Steve and his wife. I did however eat the capon ( without the stuffing). The mashed potatoes and carrots were delicious. I left before dessert came. I tried to practice what I preach, which is portion control. Having met some people I had known from 20-30 years ago at the party, I was able to focus on them and their careers and less on the food as I had alluded to in yesterdays blog.

REflux , heartburn, caffeine, fatty foods, and fried foods


This video shows the contributing factors to reflux in the older child and adult which includes fried foods,, caffeine in tea, coffee, soda and chocolate as well as over feeding, These foods relax the lower esophagus valve and allow the food to regurgitate into the esophagus. Heartburn may be a symptom of reflux.

School lunch, fried food, low fiber, high calories


School lunch, fried food, low fiber, high calories

Here is a school lunch of chicken nuggets-and potato tots, both are deep fried, there is also mac and cheese and packaged cookies. This lunch is zero fiber and could contribute to constipation. There is no fruit or vegetable served as recommended by the government. The fried food adds extra calories and could lead to obesity if eating like this continues regularly. At least the red dipping sauce isn’t mayonnaise- the red sauce is lower in calories than Mayo. Please give your feedback on ways to improve this.