Guest Post: Eating well during illness

The following is a nice article written by Melanie Bowen, an awareness advocate for natural health and holistic therapies for cancer patients. You will often find her highlighting the great benefits of different nutritional, emotional, and physical treatments on those with illness in her efforts to increase attentiveness and responsiveness on like topics as a part-time blog contributor: Mesothelioma Cancer Alliance

Eating Right for Life

The importance of a good nutritional lifestyle, especially for those with chronic or terminal illness, cannot be understated. Diet and nutrition play a significant role in the healthy workings of our bodies. A proper healthy diet is the first step towards a path of healing which enables a patient to regain their energy and obtain overall better well being. Proper nutrition can “enhance the medical treatment of certain health conditions and diseases. For instance, people undergoing surgery can recover sooner if they have the adequate nutritional support for healing.” Although nutrition is not a cure for terminal illness, it can in some cases contribute to the success of the medical treatment and the quality of life for the terminally ill.

Similarly, the United States Department of Agriculture states that nourishing food, medications, and nutritional supplements all work synergistically to fight immune suppression caused by autoimmune diseases. They also affirm that appropriate dietary changes can significantly mitigate the side effects of medications and symptoms of opportunistic infections

Therefore, whether one is pursuing aggressive treatment for a rare cancer like mesothelioma or managing the symptoms of an autoimmune disease like AIDS, the body needs essential nutrients to fight disease cells, rebuild tissue, resist infection, cope with any side effects caused by treatment, maintain and/or elevate energy levels, and in some cases, even increase life expectancy.

To achieve a goal of healthy eating, it is important for the patient to have a support group of friends and family. It is also important to include a health professional like a doctor, nurse or a nutrition therapist, since nutritional guidelines can differ substantially from on one condition to another. For example, a patient with cardiovascular disease would be encouraged to reduce their caloric intake and limit fatty foods, while a cancer patient with cancer would be encouraged to increase their caloric intake, including fat rich foods. A support group can also help a patient work through any nutritional challenges that might arise as the result of treatments like: postoperative pain, fatigue and appetite loss after surgery, or nausea, vomiting, diarrhea, constipation, sores in the mouth or changes in the way foods tastes from chemotherapy or radiation.

Most of all, keep positive! Although we may not be able to do much about the health conditions that affect our bodies, we can do something to give our bodies a fighting chance, obtaining overall better quality of life and health.

Need to gain weight? Here are some healthy tips:

Tips for choosing more calorie and protein-dense foods

Cold Cereal-choose dense cereals like granola, muesli, shredded wheat, Grape-nuts, Cracklin Oat Bran, grapenuts(instead of flaked or puffed cereals), and other cereals that have at least 200 calories per cup; top cereal with chopped nuts, sunflower seeds, sliced banana, raisins/dried fruits. Stir into yogurt or cottage cheese instead of milk to up the protein.

Hot Cereal - cook with milk (instead of water) and mix in
powdered milk, trans-free margarine and/or peanut butter;
top with chopped nuts, sunflower seeds, sliced banana,
raisins and other dried fruits.

Bread - select hearty, dense, thick-sliced breads of at
least 100 calories per slice. These may include whole
wheat, oat bran, pumpernickel, or rye. The bigger and more
thickly sliced, the better. Spread generously with peanut butter, jam, honey, hummus, or low-fat cream cheese.

Beans/Legumes- lentils, chili with beans, black beans and
rice, baked beans, and other bean dishes are high in
calories, protein, carbohydrate and fiber.

Soups - choose hearty lentil, split pea, chili with beans,
barley, minestrone and black bean soups. These soups have
more calories and carbohydrates than watery chicken, beef,
and vegetable types. Make canned condensed soups more
substantial by adding milk instead of water.
NOTE: Creamed soup and chowders are also high in calories,
but they are very high in saturated fat and should be eaten
in moderation.

Vegetables - starchy vegetables like peas, corn, carrots,
potatoes, yams, and winter squash are more calorie-dense
than vegetables that have more water, like lettuce, spinach
and other greens, green beans, broccoli, zucchini and
cucumbers. Cook in olive oil or margarine, top with low- fat cheese or sauces.

Salads -boost the calories of tossed salad by adding
cottage cheese, chick peas (garbanzo beans), sunflower
seeds, raisins, chopped nuts, tuna or chicken, croutons, and
a heart-healthy salad dressing made with oil NOTE: Creamy dressings are high in calories, but also high in saturated fat, use in moderation.

Fruits - dense fruits such as bananas, pineapple and dried
fruits have more calories than watery fruits such as
oranges, plums, peaches, melons and berries. Or try canned fruits in juice. Have fruit with a spread of peanut butter or with low-fat cheese.

Meats/protein - select lean cuts of beef, pork and lamb and
skinless poultry to limit unhealthy saturated fat; but
choose fatty fish like salmon, which has healthy omega-3
fats. Choose up to 4 whole eggs per week, low-fat cheese/cottage cheese and soy products such as firm tofu, garden-burgers. Stir protein powder into soups, hot cereal, yogurt, milk shakes and smoothies.

Beverages - real fruit juices/nectars have more calories than
water and some sports drinks. Drink fruit juices and
nectars, low fat milk, fruit smoothies, and regular soft
drinks. Avoid filling your stomach up with drink that do
not have any calories, like water, coffee, tea, and diet
soda.

Milk -boost the caloric value of low fat milk by adding
powdered milk, Carnation Instant Breakfast, malt powder, and
powdered drink mixes; make blender drinks like milkshakes
and fruit smoothies by adding yogurt, frozen yogurt,
bananas, and peanut butter.

Desserts - select desserts with some potential for
nutritional value such as oatmeal-raisin cookies, fig bars,
chewy granola bars, puddings, frozen yogurt, stewed fruit
compotes, pumpkin pie, carrot cake, and other quick breads
or muffins; add chopped nuts, granola and dried fruits for extra
calories and crunch.

These are basic examples of food ideas. Please consult your personal physician and medical team (such as a registered dietitian) for specific advice on diet and health pertaining to you. Also if you have been losing weight it is important to check in with your doctor to make sure there is not an underlying medical problem going on!

Snappy Snack Suggestions:

Savory Snacks

Mix and match combos 

**Start with….

• whole wheat pretzels (10 small or 1 large)
• 5-10 low fat/baked tortilla chips or whole grain crackers
• rice cakes (5 mini or 1 regular)
• 1 small corn or 1/2 whole wheat flour tortilla
• cut up veggies (baby carrots, cucumber, peppers, radishes)
• small baked potato/yam or ½ medium
• ½ toasted whole wheat english muffin or pita

**Dip or top any of the above with 1-2 Tablespoons of:

• salsa or low fat tomato sauce
• low fat bean dip or fat free refried beans
• low fat/fat free cottage cheese or sour cream (add onion or garlic powder)
• low fat/fat free salad dressing or mustard (honey, spicy types)
• low fat/fat free shredded cheese or cream cheese
• soy sauce or rice vinegar
• natural peanut butter (keep to ½ tablespoon)

Other tasty items 

• air popped or low fat microwave popcorn with added spices (cumin,
curry), low fat parmesan cheese sprinkles or butter substitute
• 2 hard boiled egg whites with salt and pepper (
(or mix with chopped tomato and ½ Tablespoon low fat mayo)
• canned tuna (water packed) with chopped celery and tomato
• 2 turkey slices rolled in lettuce leaves + 1 teaspoons mustard/low fat mayo
• 1 low fat string cheese stick
• vegetarian baked beans (1/2 cup)
• 10 almonds

Sweet Snacks

• ¼ cup diced fruit with ½ cup nonfat/low fat yogurt or cottage cheese
• 2 tablespoons dried fruit or raisins
• 1 graham cracker or rice cake with 1 teaspoon fruit spread/light cream cheese
• 1/2 cup cold cereal (dry, with ¼ cup skim milk
or mix in ¼ cup nonfat/low fat yogurt or cottage cheese)
• fat free pudding/jello cups or fruit/applesauce cups (top w/cool whip lite)
• one instant oatmeal packet (flavored or plain)
• frozen fruit bars or sugar free popsicles/fudgesicles
• low fat whole grain toaster waffle sprinkled with powdered sugar
• 1 packet fat free instant hot chocolate
• 1 frozen banana or 17 frozen grapes
• ½ cup low fat/fat free frozen yogurt topped with berries
• ½ apple or banana with ½ Tablespoon peanut butter

NOTE:

These are basic examples of snack ideas. Please consult your personal physician and medical team (such as a registered dietitian) for specific advice on diet and health pertaining to you.

Healthy Lower Carb Grocery List and Meal Plan

Grocery List

Starches:

Light bread (Oroweat light, or Sara Lee 45 calorie)
Light english muffins (Thomas) or Orowheat double fiber
Low Carb Bagel (Western bagel “alternative”)
Low Carb Tortilla (La Tortilla factory)
High Fiber cereal (Fiber one or Trader Joes high fiber cereal)
Shredded wheat, Cheerios
Oatmeal
Rice cakes
Starchy vegetables (corn, peas, pinto/garbanzo/black beans)

Fruits: (fresh, NO canned or juices)

Bananas
Melon
Apple
Berries
Pears

Vegetables: (Fresh or fresh-frozen)

Spinach/Lettuce
Mushrooms
Tomatoes
Zucchini
Carrots
Eggplant
Celery
Cauliflower
Broccoli
Asparagus
Green beans

Dairy:

Skim milk/light soymilk (8th continent
Light yogurt (Dannon light and fit or Yoplait)
Greek yogurt (Trader Joes or Fage 0%)
Fat free or 2 % cottage cheese
Fat free or 2 % cheese slices (Kraft)
Light string cheese (Frigo or Trader Joes), Laughing Cow light cheese wedges
Fat Free or light cream cheese
Fat free half and half/coffeemate or soy creamer

Meat/poultry

Chicken breasts
Lean ground turkey
Fish (halibut, salmon, tuna- fresh or frozen)
Canned tuna (packed in water)
Turkey breast (Healthy Choice, Hormel Natural)
Turkey hot dogs (Ballpark white turkey)
Egg whites or egg beaters
Turkey bacon (Jennie O or South Beach)

Frozen:

Sugar Free Popsicles, Sugar Free Fudgesicles
Veggie burger (Garden or Boca)
Lean Cuisine Entrees

Condiments/Canned:

“I can’t believe it’s not butter spray”
Dijon Mustard
Natural peanut butter (Skippy, Laura Scudders)
Low cal dressing (Kraft Free Italian, Bernstein’s Light Cheese Fantastico, Follow Your Heart low-fat ranch)
Vinegar (rice, balsamic, red wine)
Salsa
Fat free or light mayo
Sugar free maple syrup
Soup (Progresso or Healthy Choice vegetable or minestrone) low sodium chicken broth
Pam non-stick cooking spray
Splenda or equal
Light soy sauce
Spices (Cinnamon, Vanilla extract, pumpkin pie spice, garlic/onion powder

Snacks/Desserts:

Nuts (walnuts, almonds) Diamond 100 calorie pack of almonds
Sugar free pudding/jello
Sugar free or diet hot chocolate (Swiss miss)
Microwave popcorn (Jolly Time/Orville Smart Pop 94 % fat free- 100 cal snack size)





Sample Meals:
(about 1200 cal w/ breakfast, linch, dinner + 3 snacks)

Breakfast:

¾ cup whole grain cereal
½ cup milk or ½ cup 2 % cottage cheese or ½ cup Greek yogurt
½ cup blueberries or ½ banana
1 Tbsp chopped nuts
(splenda or equal or sugar free maple syrup to sweeten if desired)
Or

2 slices light bread or 1 alternative bagel or 1 light english muffin
1-2 Tbsp peanut butter or 1-2 slices fat free cheese or 2 Tbsp light cream cheese
1 piece of fruit or sliced tomato

Or

2-4 egg whites
1 turkey sausage or chicken sausage
1 slice light bread or 1 piece of fruit
Salsa or sliced tomato

Lunch/Dinner

sandwich with 2 slices light bread or 1 low carb tortilla or 1 light english muffin or 1 alternative bagel filled with:
3-5 oz turkey or chicken or water packed tuna or 2 turkey hot dogs
1 Tbsp light mayo or mustard
Lettuce and tomato

side salad with 1 tbsp low cal dressing or cut up veggies (carrots, celery etc)

Or

large salad (unlimited vegetables)
with 3-5 oz of turkey or chicken or water pack tuna or 1 gardenburger or turkey burger
2 tbsp low cal dressing (or unlimited vinegar)

or

2-4 egg white omelet with veggies, sliced tomato and fruit
or

3- 5 oz turkey or chicken or fish or 2 turkey hot dogs
Unlimited streamed or grilled veggies (light on oil)
Small salad with 1 tbsp light dressing or 1 cup vegetable soup
½ baked potato or 1 small wheat roll or ½ cup brown rice

Or

1 low carb tortilla with 2 slices fat free cheese
2 Tbsp avocado and unlimited salsa

Snacks:

1 small apple/orange/pear or 1 cup melon cubes or ¾ cup berries

Or

6-12 nuts

Or

Celery stalk with 1 tbsp peanut butter or light cream cheese

Or

1 light string cheese

Or

1 sugar free popsicle or fudgsicle

Or

1 light yogurt

Or

unlimited raw veggies

Or

1 rice cake with 1 slice fat free cheese or ½ tbsp peanut butter

Or

1 packet sugar free hot chocolate

NOTE:

These are basic examples of menu plans. Please consult your personal physician and medical team (such as a registered dietitian) for specific advice on diet and health pertaining to you.

EXAMPLE 1600 CALORIE MENU PLAN:

One week of menus:

DAY ONE MEAL IDEAS

Breakfast

1 slice whole wheat toast
4 boiled or scrambled egg whites
2 teaspoon olive oil or margarine (or 2 tablespoons diet margarine)
1 cup skim milk or 6 oz light yogurt

Snack

1 small apple or orange
½ cup cottage cheese

Lunch

Tuna Wrap:
1 medium whole wheat tortilla
4 ounces of flaked tuna (water packed)
1 cup diced veggies (cucumber, tomato, onion celery)
2 tablespoons avocado or 1 tablespoon reduced fat mayo
or salad dressing

Snack

1 small banana
1 cup skim/ low fat milk or 6 oz light yogurt

Dinner

1/2 cup cooked beans, peas or corn
1 ½ cups steamed vegetables (carrots, cauliflower, broccoli)
4 ounces chicken or turkey breast
2 teaspoon olive oil or margarine

Snack

1 cup skim/ low fat milk or 6 oz light yogurt


DAY TWO MEAL IDEAS

Breakfast

Morning Parfait :
¾ cup bran cereal or 1/4 cup grapenuts
½ cup low fat cottage cheese
¾ cup berries
5-6 almonds
sprinkle with cinnamon (sweetener packet as desired)

Snack

17 grapes or 2 small plums
1 cup skim/ low fat milk or 6 oz light yogurt

Lunch

2/3 cup brown rice or 10 whole-wheat crackers
Asian Chicken Salad:
1 cup shredded cabbage (red and/or green)
1 cup diced vegetables (carrot, cucumber, bean sprouts)
5 ounce of skinless chicken breast strips
10 chopped cashews or 2 teaspoons oil
topped with rice vinegar, soy sauce

Snack

1 cup low fat milk or 6 oz light yogurt

Dinner

1 small whole wheat roll or baked potato
5 ounces lean pork
1 cup steamed carrots or zucchini
2 teaspoons margarine or 2 tablespoons diet margarine

Snack

1 cup low fat milk or 6 oz light yogurt

DAY THREE MEAL IDEAS

Breakfast

AM Burrito:

1 corn tortilla or half wheat pita filled with
2 egg whites
1 ounce of low fat turkey sausage or cheese
salsa or diced tomato
2 tablespoons avocado or light sour cream
1 cup skim milk or 6 ounces light yogurt

Snack

1 cup melon cubes

Lunch

1 small sweet potato or 1 cup butternut squash
5 ounces turkey
1 cup steamed broccoli or spinach sprinkled with
2 teaspoon toasted pine nuts

Snack

1 medium peach
1 cup skim milk or 6 ounces light yogurt

Dinner

5 ounces grilled salmon over
1 cup cooked pasta or lentils
1/2 cup green beans
sautéed with 2 teaspoon olive oil, chopped garlic
1 cup salad greens
and drizzled with balsamic vinegar

Snack

1 cup skim milk or 6 ounces light yogurt


DAY FOUR MEAL IDEAS

Breakfast

1 cup cooked oats mixed with
1 cup skim milk
2 tablespoons raisins
8 pecan halves

Snack

1/2 cup low fat cottage cheese or 2 ounces low fat cheese

Lunch

Spinach Salad Toss:

1 ½ cups spinach leaves
½ cup diced tomato, celery, mushrooms
4 boiled egg whites chopped `
2 ounces low-fat cheese
dressed with 2 tablespoons each of
balsamic vinegar and Dijon mustard
8 black olives
5 grain crackers or 2 rice cakes

Snack

1 medium pear
1 cup milk or 6 ounces light yogurt

Dinner

5 ounces skinless baked chicken breast
1 cup steamed asparagus with lemon juice
1/2 cup black beans
2 tablespoons avocado or 1 teaspoon oil

Snack

1 cup milk or 6 ounces light yogurt

DAY FIVE MEAL IDEAS

Breakfast

1 small toaster waffle
½ cup chunky applesauce or ¾ berries
½ cup cottage cheese
10 almonds

Snack

1 cup nonfat milk or 6 ounces light yogurt

Lunch

burger/sandwich
grilled veggie burger patty (or 2 oz turkey slices)
1 whole wheat bun with
1 large romaine lettuce leaf, cucumber and tomato slice
and Dijon mustard
1 cup carrot and celery sticks
2 tablespoons reduced fat salad dressing

Snack

1 small nectarine
1 cup nonfat milk or 6 ounces light yogurt
Dinner

6 ounces baked halibut served over
1 cup steamed kale or Swiss Chard and
1/2 cup white beans and 2 teaspoons chopped garlic
2 tablespoons parmesan cheese
2 teaspoon olive oil

Snack

1 cup nonfat milk or 6 ounces light yogurt or soy yogurt


DAY SIX MEAL IDEAS:

Breakfast

1 whole wheat english muffin
2 tablespoon peanut butter
1 cup nonfat milk or 6 ounces light yogurt

Snack

1 cup cantaloupe cubes
1/2 cup cottage cheese

Lunch

Turkey Wrap

1 small whole wheat or corn tortilla
3 ounces sliced turkey breast
1 –2 large spinach or romaine leaves
½ cup sliced tomato, mushrooms, cucumber
2 Tablespoons avocado or 1 Tablespoon reduced fat mayo
spread with 1-2 tablespoons Dijon mustard

Snack

3/4 cup blueberries
1 cup nonfat milk or 6 ounces light yogurt

Dinner

½ cup cooked pasta or couscous
1/2 cup tomato sauce
1 cup grilled vegetables (pepper, carrot, onion, eggplant)
2 Tablespoons parmesan cheese
1/2 cup reduced fat shredded cheese

Snack

1 cup nonfat milk or 6 ounces light yogurt

DAY SEVEN MEAL IDEAS

Breakfast

AM smoothie
1 cup skim milk or 6 ounces light yogurt,
2 tablespoons protein powder (genisoy)
¾ cup berries or 1 small banana (frozen)

Snack

5 whole grain crackers or 2 rice cakes
1 tablespoon peanut butter

Lunch

Mini Pizza
1 whole wheat english muffin or pita topped with
½ cup skim mozzarella and
1/2 cup tomato sauce
1 cup romaine lettuce and/or spinach
topped with 1 tablespoon balsamic vinegar, and
lemon juice

Snack

1/2 cup pineapple chunks
1 cup nonfat milk or 6 ounces light yogurt

Dinner

Stir Fry:
5 ounces lean beef or chicken
1 cup chopped vegetables (snow peas, carrots, broccoli)
1/3 cup brown rice
topped with 1 tablespoon each soy sauce, chopped ginger,
green onion and
10 cashews chopped

Snack

1 cup nonfat milk or 6 ounces light yogurt

NOTE:

These are basic examples of menu plans. Please consult your personal physician and medical team (such as a registered dietitian) for specific advice on diet and health pertaining to you.

Example 1200 CALORIE MENU PLAN

One week of menus:

DAY ONE MEAL IDEAS:

Breakfast

1 slice whole wheat toast
4 boiled or scrambled egg whites
1 teaspoon olive oil or margarine (or 1 tablespoon diet margarine)
1 cup skim milk or 6 oz light yogurt

Snack

1 small apple or orange

Lunch

Tuna Wrap:
1 small whole wheat tortilla
3 ounces of flaked tuna (water packed)
1 cup diced veggies (cucumber, tomato, onion celery)
2 tablespoons avocado or 1 tablespoon reduced fat mayo
or salad dressing

Snack

1 small banana

Dinner

1/2 cup cooked beans, peas or corn
1 cup steamed vegetables (carrots, cauliflower, broccoli)
4 ounces chicken or turkey breast
1 teaspoon olive oil or margarine

Snack

1 cup skim/ low fat milk or 6 oz light yogurt


DAY TWO MEAL IDEAS:

Breakfast

Morning Parfait :
¾ cup bran cereal or 1/4 cup grapenuts
½ cup low fat cottage cheese
¾ cup berries
5-6 almonds
sprinkle with cinnamon (sweetener packet as desired)

Snack

17 grapes or 2 small plums

Lunch

1/3 cup brown rice or 5-6 whole-wheat crackers
Asian Chicken Salad:
1 cup shredded cabbage (red and/or green)
1 cup diced vegetables (carrot, cucumber, bean sprouts)
3 ounce of skinless chicken breast strips
6 chopped cashews or 1 teaspoon oil
topped with rice vinegar, soy sauce

Snack

1 cup low fat milk or 6 oz light yogurt

Dinner

1 small whole wheat roll or baked potato
4 ounces lean pork
1/2 cup steamed carrots or zucchini
1 teaspoon margarine or 1 tablespoon diet margarine

Snack

1 cup low fat milk or 6 oz light yogurt

DAY THREE MEAL IDEAS:

Breakfast

AM Burrito:

1 corn tortilla or half wheat pita filled with
2 egg whites
1 ounce of low fat turkey sausage or cheese
salsa or diced tomato
2 tablespoons avocado or light sour cream
1 cup skim milk or 6 ounces light yogurt

Snack

1 cup melon cubes

Lunch

1 small sweet potato or 1 cup butternut squash
3 ounces turkey
1/2 cup steamed broccoli or spinach sprinkled with
1 teaspoon toasted pine nuts

Snack

1 medium peach

Dinner

4 ounces grilled salmon over
1/2 cups cooked pasta or lentils
1/2 cup green beans
sautéed with 1 teaspoon olive oil, chopped garlic
1 cup salad greens
and drizzled with balsamic vinegar

Snack

1 cup skim milk or 6 ounces light yogurt or 1 cup fruit

DAY FOUR MEAL IDEAS

Breakfast

1/2 cup cooked oats mixed with
1 cup skim milk
2 tablespoons raisins
4 pecan halves

Snack

1/2 cup low fat cottage cheese or 2 ounces low fat cheese

Lunch

Spinach Salad Toss:

1 ½ cups spinach leaves
½ cup diced tomato, celery, mushrooms
4 boiled egg whites chopped `
dressed with 2 tablespoons each of
balsamic vinegar and Dijon mustard
8 black olives
2 whole grain rice cakes or 5 crackers

Snack

1 medium pear

Dinner

4 ounces skinless baked chicken breast
1/2 cup steamed asparagus with lemon juice
1/2 cup black beans
2 tablespoons avocado or 1 teaspoon oil

Snack

1 cup milk or 6 ounces light yogurt or 1 small apple

DAY FIVE MEAL IDEAS:

Breakfast

1 small toaster waffle
½ cup chunky applesauce or ¾ berries
½ cup cottage cheese
5 almonds

Snack

1 cup nonfat milk or 6 ounces light yogurt or 17 grapes

Lunch

Open face burger/sandwich
Grilled veggie burger patty (or 2 oz turkey slices)
1/2 whole wheat bun with
1 large romaine lettuce leaf, cucumber and tomato slice
and Dijon mustard
1/2 cup carrot and celery sticks
2 tablespoons reduced fat salad dressing

Snack

1 small nectarine

Dinner

4 ounces baked halibut served over
1 cup steamed kale or Swiss Chard and
1/2 cup white beans and 2 teaspoons chopped garlic
1 teaspoon olive oil

Snack

1 cup nonfat milk or 6 ounces light yogurt or soy yogurt

DAY SIX MEAL IDEAS

Breakfast

½ whole wheat english muffin
1 tablespoon peanut butter
1 cup nonfat milk or 6 ounces light yogurt

Snack

1 cup cantaloupe cubes

Lunch

Turkey Wrap

1 small whole wheat or corn tortilla
3 ounces sliced turkey breast
1 –2 large spinach or romaine leaves
½ cup sliced tomato, mushrooms, cucumber
2 Tablespoons avocado or 1 Tablespoon reduced fat mayo
spread with 1-2 tablespoons Dijon mustard

Snack

3/4 cup blueberries
¼ cup cottage cheese

Dinner

½ cup cooked pasta or couscous
1/2 cup tomato sauce
1/2 cup grilled vegetables (pepper, carrot, onion, eggplant)
2 Tablespoons parmesan cheese
¼ cup reduced fat shredded cheese
1 teaspoon olive oil

Snack

1 cup nonfat milk or 6 ounces light yogurt

DAY SEVEN MEAL IDEAS

Breakfast

AM smoothie
1 cup skim milk or 6 ounces light yogurt,
2 tablespoons protein powder (genisoy)
¾ cup berries or 1 small banana (frozen)

Snack

5 whole grain crackers or 2 ricecakes
1/2 tablespoon peanut butter

Lunch

Mini Pizza
½ whole wheat english muffin or pita topped with
¼ cup skim mozzarella and
¼ cup tomato sauce
3/4 cup romaine lettuce and/or spinach
topped with 1 tablespoon balsamic vinegar, and
lemon juice

Snack

1/2 cup pineapple chunks
¼ cup cottage cheese

Dinner

Stir Fry:
4 ounces lean beef or chicken
1 cup chopped vegetables (snow peas, carrots, broccoli)
1/3 cup brown rice
topped with 1 tablespoon each soy sauce, chopped ginger,
green onion and
5-6 cashews chopped

Snack

1 cup nonfat milk or 6 ounces light yogurt

NOTE:

These are basic examples of menu plans. Please consult your personal physician and medical team (such as a registered dietitian) for specific advice on diet and health pertaining to you.

Healthy Restaurant Eating

Dining out can be quite a challenge when you are working to maintain a healthy diet plan. Learning a few simple restaurant eating techniques can enable you to dine sensibly AND still enjoy your meals at the same time. This post provides some important guidelines for you to learn and keep so you can feel confident and prepared when you walk through any restaurant door!

Step One: Knowing the right approach
Planning ahead is essential for healthy dining out. Key points to remember are:

Before you leave...
* Try to select a restaurant that you know has heart healthy, low fat menu options

* When going to a new restaurant, try to preview the menu or call ahead of time to ask about the food choices and the possibility of accommodating your dietary needs

* Have a low fat, high fiber snack (such as fruit and yogurt, raw veggies, popcorn)to avoid feeling too hungry and prevent the temptation to overeat once you get there

Once you’re there...
* Read the menu carefully, beware of terms that signal high fat/calories, instead look for those that imply lower calorie, low fat and higher fiber (examples below)

* Don’t be afraid to ask your server about menu specifics such as:
- methods of preparation (i.e. baked, steamed vs. fried, battered)
- ingredients used (toppings, sauces, oil, cheeses)
- substitutions available
(this ensures that you will know what to expect and won’t have any surprises)

* To help control portions:
- order a la carte items, a few sides or half portions for entrees
- split large portions with friends or ask to take the second half home
- to round out the meal: start with a low fat beverage/appetizer
and end with a healthy dessert (these are also described below)

* Keep a positive attitude and believe that you have the knowledge and the power to
choose appropriate and healthful selections and control portions

Step Two: Mastering the menu

Menu terms to be familiar with:

 Green light words (these likely mean lower fat, lower calorie)
steamed, baked, broiled, roasted, poached, garden fresh, grilled, lightly sautéed/stir-fried, boiled, skinless, plain/lean (menus may even highlight healthy/low fat options)

 Red light words (these often mean higher fat, higher calorie)
buttered, fried, battered, creamed/y, breaded, au gratin, alfredo, cheesy, crispy/flaky, marinated, hollandaise, bernaise, hash, pastry/fritter, parmigiana


Substitutions to suggest….

 Insist on healthy methods of preparation. For example: ask for chicken skinless and baked instead of fried (and see “green light” words listed above)

 Be careful with toppings and sauces,ask for fat free/low fat choices such as salsas, lemon juice, balsamic vinegar, red sauces, teriyaki sauce, soy sauce (low sodium if available), mustard, ketchup, extra herbs/spices, jams/jellies and raisins, (some restaurants even offer lower fat, calorie and sodium versions of salad dressings, cheeses and sour cream)

 If you must have a high fat/calorie/sodium condiment, ask for it on the side to help control the amount you add and try to use the following toppings sparingly: butter, cream sauces, full fat salad dressings, sour cream, guacamole, cheeses, gravies, oils, whipped cream, salt, soy sauce

 Skip high fat/calorie appetizers/sides and replace them with healthier ones
- start with water, juices, fruit, salads, broth based soups
- ask for steamed vegetables, salads, pasta, brown rice, baked potatoes,
whole grain rolls instead of higher fat sides like french fries or onion rings

 Pass on dessert if you are not truly hungry for it but
if you NEED to end with dessert then…
- try low fat sweets such as jello, sorbets, low fat frozen yogurt,
angel food cake, fruit or specialty coffee drinks with low fat or nonfat milk
- bring a low fat treat with you (such as gum, hard candy)
- wait and eat a low fat dessert at home
- if you must have the real thing…SHARE, or at least halve the portion!!!!

Conquering various cuisines: (Tips for low fat eating at any restaurant type)

ITALIAN

Starters/Sides:

Try:
minestrone soup, fresh vegetable salad, grilled vegetables (light olive oil) plain bread (or dip in balsamic vinegar, small amounts of olive oil)

Skip:
fried calamari, cheese based appetizers, bread with butter

Main Course:

Try:
pasta with red sauce or vegetables, grilled chicken/fish, small piece with of pizza- light/no cheese with plenty of vegetable toppings), entree size salads with grilled chicken or fish w/ balsamic vinegar, or dressing on the side

Skip:
veal/chicken/eggplant parmigiana, calazones, pizza with large amounts of cheese/meat, pasta with cream sauces/ butter/cheese

CHINESE/JAPANESE/THAI

Starters/Sides:

Try:
sashimi, green salad, miso soup or other broth based soups with chicken/fish/ tofu/vegetables, steamed chicken or vegetable dumplings, basil rolls, brown rice, steamed vegetables, low sodium soy sauce or brown sauce on the side

Skip:
egg rolls, fried won tons, fried shrimp(tempura), beef or pork ribs, peanut or coconut sauces

Main Course:

Try:
steamed/broiled chicken, fish, tofu, or lean pork with vegetables and soy, brown or teriyaki sauce on the side, brown rice, soba noodles with veggies


Skip:
fried/battered beef, chicken, tofu,or seafood (tempura), fried rice, chow mein noodles in heavy oil,dishes with heavy coconut milk, duck, high fat pork or red meat entrees

MEXICAN/SPANISH

Starters/Sides:

Try:
gazpacho/black bean/tortilla soup, baked tortilla chips, whole wheat flour or corn tortillas, vegetable salads, grilled vegetables (light oil), salsa, black or pinto beans (whole no lard), turkey or vegetarian chili

Skip:
fried tortilla chips, guacamole, nachos, taquitos, salads with tostada/taco shells, refried beans with lard/cheese, fried plantains, menudo soup, meat chili

Main Course:

Try:
grilled chicken, fish, shrimp or vegetable fajitas or soft tacos (hold cheese/guacamole/sour cream), salsa/chili sauce, low fat sour cream, entree salads with chicken, fish, black beans (dressing on the side),

Skip:
pork, beef or cheese enchiladas/burritos, fried/hard shell tacos, tostadas, taquitos, chimichangas, chorizo (pork sausage),added guacamole, cheese, sour cream

INDIAN

Starters/Sides:

Try:
broth based soups (lentil, vegetable) leavened/baked breads (whole wheat if available) like naan/kulcha/chapati, spiced vegetables/salads, lentil/potatoes cooked in tomato or broth, low fat yogurt, chutney, dahl (lentil) sauce

Skip:
coconut soup, fried breads (paratha, poori) coconut/nut based sauces, fried rice/potato/vegetable dishes, fried or cheese based appetizers

Main Course:

Try:
tandoori/masala roasted/baked chicken or seafood, lentil/chickpea dishes with vegetables in spiced broth or tomatoes,

Skip: all dishes that are fried or have cream curry/cheese based sauces


MEDITERRANEAN


Starters/Sides/ Main Course:

Try:
vegetable salads, grilled vegetables (light/no oil), small amounts of hummus, baba ganoush, whole wheat pita bread, tabouli, dolmas(grape leaves)stuffed with vegetables/rice, broth based lentil or vegetable soups,kalamata (olives) chicken/seafood/vegetable kabobs/gyros

Skip:
dolmas with feta cheese/lamb, fried falafel, pastries with cheese/meat mousaka (eggplant with cheese) beef/lamb kabob/gyros


AMERICAN:DINERS

Starters/Sides:

Try:
vegetable salads, steamed vegetables, broth based soups (vegetable, chicken, bean),low fat cottage cheese, fruit salad, baked potato, whole grain bread or rolls, shrimp cocktail, vegetarian chili

Skip:
cream and cheese based soups, fried appetizers(chicken wings/fingers, onion rings french fries), creamed or buttered vegetables, colesaw, potato salad

Main Course:

Try:
entrée size salads with added beans, plain tuna, egg whites, grilled chicken or fish (light dressing, balsamic/red wine vinegar or dressing on side) grilled vegetables, turkey or chicken sandwiches on whole grain bread, turkey or veggie burgers on whole wheat bun, grilled or baked chicked/turkey/seafood with veggies and brown rice

Skip:
Chef or Caesar salad, beef/pastrami sandwiches, chicken/tuna/egg salad w/ mayo fried chicken or steak, pasta with cream sauce, mac and cheese, beef burgers


BREAKFAST DISHES

Starters/Sides/Main course:

Try:
fresh fruit, non/low fat cottage cheese or yogurt. whole grain toast, wheat english muffin or 1/2 bagel with jam or light cream cheese, sliced tomatoes, turkey or canadian bacon/turkey sausage, egg white omelette with veggies, bran or oat cold cereal with skim milk, oatmeal with skim milk and raisins

Skip:
whole milk/yogurt/cottage cheese, regular muffins, pastries, doughnuts, white bagels/english muffins with butter/regular cream cheese, hash browns/fried potatoes, granola, beef/pork sausage, biscuits, gravy, waffles, pancakes, whole egg dishes


One final suggestion for every cuisine…….

This post is to help you focus on learning to make the best choices for your healthy eating plan when dining out. However it is certainly acceptable to choose some of the higher fat options once and awhile IF you halve the portion or create a balance by eating very healthy items for the other two meals of your dayNOTE:

These are basic examples of restaurant eating ideas. Please consult your personal physician and medical team (such as a registered dietitian) for specific advice on diet and health pertaining to you.