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. 



Heart Healthy Foods –

use herbs instead of salt sugar and trans fats

black beans are high in folate, Magnesium and fiber which helps lower cholesterol and blood sugar

Tuna Salmon, Mackerel, Herring. have Omega three fats to reduce blood pressure and Triglycerides

Use Olive oil- instead of saturated solid fats like butter

Walnuts and almonds have fiber and unsaturated fats- they lower LDL- bad cholesterol

Oranges- are high in pectin and Potassium which helps control blood pressure

Carrots have soluble fiber which lowers cholesterol

Oatmeal- lowers LDL Cholesterol and keeps blood sugar stable

Use less white flour and more oatmeal when baking.

Cherries and blueberries have anthocyanins which protect blood vessels

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.