Nutritional, Healthy lunch and Holiday Party choices

Today for lunch I had 1 ounce of walnuts, 1/2 sweet potato, a California veggie burger, 16 ounces of water and 1 apple.

The walnuts represent the protein in the meal. 200 calories

The sweet potato represents the complex carbohydrate with fiber 150 calories

the apple is the healthy fruit  100 calories

the veggie burger is the healthy vegetables- carrots, peas, 110 calories

The whole meal was 560 calories. I washed it down with 16 ounces of water.

Eating this healthy may be a challenge  for some. It requires planning ahead of time.

For example, our business network group is having a holiday party

Here are the holiday platter choices- that were ordered.

mozzarella and tomato caprice, cold antipasto, potato skins, provolone sticks, chicken wings, chicken spring rolls, calamari, fries, jumbo shrimp cocktail, mixed vegetable platter.

Have a Happy Holiday, Enjoy what you eat, eat less, enjoy more.


Vegetarian sources of Iron


Vegetarian sources of Iron

Here are additional high iron sources from vegetables and legumes. They include one potato, one stalk of broccoli, 1/2 cup of cooked beans or chickpeas, soybeans, quinoa ( 4oz), lentils and cooked spinach ( 1/2 cup) There are many other sources than listed here and shown in the picture. These sources should be taken with vitamin C to increase the absorption of iron. Tea and coffee should be avoided at the time of intake, since they bind iron and may decrease its absorption. Each of the above serving provides 4-8 mg of Iron.

Gluten-free grains and starches


Gluten-free grains and starches

The following are gluten free grains and starches: Amaranth, arrowroot, buckwheat, corn, flax, corn, flours made from seeds, millet, potato and potato starch or flour, quinoa, rice, rice bran, sago, sorghum, soy, tapioca,