[HEALTHY EATING PLAN FOR MRS. N.R.
MONZON]
**#BalikAlindog Program
s
by:
https://www.facebook.com/MHSolutions1
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[HEALTHY EATING PLAN FOR MRS. N.R. MONZON]
**#BalikAlindog Program
s
Dear friend, I pray that you may enjoy good health and that all may go well with you, even as your
soul is getting along well (3 John 1:2).
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Most of us tend to eat the same foods over and
over again. Even if theyre healthy choices, the wider the
variety of foods you eat, the more healthy compounds youre
likely to get and the more enjoyable eating will be. This
section is going to introduce an array of new foods and,
along with your old favorites, help you pinpoint the ones
that can boost your health and heal any ailments you may
have. Each entry includes a list of the ailments or the
parts of your body that the food may affect. These lists
are not meant to be comprehensivesome foods, like beans
and legumes, are jam-packed with anti-inflammatory
compounds that protect against cancer, heart disease, and
diabetes. But they also stop food cravings, help build
bone, boost immunity, and offer many other benefits we
couldnt fit on these pages. The ailments that a food may
heal or harm are listed roughly in order of how much they
may boost or hurt health. This treatment allows you to
weigh the possible benefits of a food versus its potential
risks. One such example: One such example: Spinach is rich
in antioxidants that may help prevent cancer, blindness,
and birth defects. However, it can also contribute to
kidney and bladder stones and interfere with bloodthinning drugs. In addition to the healthful and
potentially harmful effects of specific foods, youll get
calorie info based on typical serving sizes (just to give
you an idea, no need to measure!) and find out how to buy
and store foods to maintain freshness. (Most foods are
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[HEALTHY EATING PLAN FOR MRS. N.R. MONZON]
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available year-round but if theres an optimal time to buy
fresh produce, weve noted it here.) Plus, youll see
important food-drug interaction warnings and get ideas on
quick and easy ways to incorporate each food into your
diet, including delicious recipes from Part 2 to try. So,
get ready to take your taste buds on an exciting adventure
as you discover new foods and new ways to prepare your
favorites for better health!
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INTRODUCTION:
INTRODUCTION: COOKING TO HEAL WHAT
AILS YOU
Cooking up healthier meals starts with an understanding of
basic nutrition. In this section, youll get an overview of
what you need to know. From there, youll learn tips to
perfect your cooking techniques and get advice on choosing the
healthiest method for the foods youre preparing.
Nutrition KnowKnow-How
New research is published every day about the effects of
nutrients on our health, and its easy to become confused by
all the details. But the basics are simple. We need two main
types of nutrients: macronutrients (carbohydrates, fat, and
protein); and micronutrients (vitamins, minerals, and other
substances). Heres a breakdown of the nutrients youll read
more about throughout this file.
Carbohydrates
Despite the bad rap theyve gotten over the yearsthanks to
low-carb diets such as Atkins and South Beachcarbs are your
bodys primary source of energy. They should make up 45% to
65% of childrens, teens, and adults total calories;
pregnant and lactating women need even more. Breads, pastas,
and cereals are what most people think of as carbohydrates;
however, fruits and vegetables (including beans) are carbs,
too. All carbohydrates are made up of different types of
sugars that the body breaks down into glucose or blood sugar.
Glucose is essential for the proper functioning of your brain,
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[HEALTHY EATING PLAN FOR MRS. N.R. MONZON]
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nervous system, muscles, and various organs. Carbohydrates are
divided into two groups: simple and complex.
Simple carbohydrates,
carbohydrates, or sugars, are made of just one or two
sugars. They form a short chain that breaks down quickly for a
burst of energy that doesnt last long. Some simple sugars
are naturally occurring, such as those found in a variety of
fruits, some vegetables, and honey. Processed sugars
include table sugar, brown sugar, molasses, and high-fructose
corn syrup. Sodas, baked snacks, jams, ice cream, and sweets
all contain simple carbs that add calories but dont offer
much, if anything, in the way of nutrition.
Complex carbohydrates, or starches, are made of longer chains
of sugars. These types of carbohydrates are harder to break
down and provide longer-lasting energy. Starches are naturally
found in most grains, vegetables, and legumes. Unprocessed
whole grains are the healthiest; they retain fiber and other
major nutrients that can help reduce your risk of heart
disease. Refined grains such as white bread, sugary cereal,
white rice, and white pastalack fiber and many essential
nutrients, and boost heart attack risk by up to 30%. You
should aim to make at least half of the grains you eat whole
grain. Look for products with at least 3 g of fiber per
serving and for the first ingredient to be a whole grain such
as:
Bran
Brown rice
Bulgur
Kasha
Oats
Quinoa
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Rye
Whole wheat
In addition to unprocessed grains, get plenty of legumes,
beans, and raw or slightly cooked vegetables
and fruits.
Fats
Theyre not all bad; in fact, fats are essential to health.
They are necessary for growth and development in children, the
production of sex hormones and prostaglandins (chemical
messengers), the formation and function of cell membranes, and
the transport and absorption of fat-soluble vitamins such as
A, D, E, and K. Some fats, like those found in fish and olive
oil, actually lower your risk of heart disease. But the key is
to choose the right fats and limit your consumption. Adults
should restrict their fat intake to 20% to 35% of each days
calories. As with carbohydrates, the type of fats you eat is
more important than the total amount. Fats fall into two main
categories: saturated and unsaturated. Most foods naturally
contain both but are higher in one. Many commercially produced
foods are made with trans fats, which are rarely found in
nature.
Saturated fats generally come from animal sources and include
meat, poultry, butter, cheese, and coconut and palm oils. A
diet high in saturated fats can raise your risk for heart
disease and some types of cancer. Experts recommend that no
more than 10% of your daily calories come from saturated fat,
especially animal fats.
Unsaturated fats tend to be healthier and may lower
cholesterol and blood pressure. Unsaturated fats are divided
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into two groups: monounsaturated and polyunsaturated. Polys
are further broken down into omega-3 and omega-6 fats. Each
type affects your health in different ways.
Monounsaturated fats: MUFAs, for short, should be the
predominant source of fat in your diet. They improve
cholesterol levels, thus lowering your risk of heart disease.
Major food sources include olives, nuts, avocados, and olive,
canola, and peanut oil.
OmegaOmega-3 fats: These are another healthy fat that should be a
part of your regular diet. Research shows that people who
consume just 1 or 2 servings of omega-3-rich fish per week
lower their risk of a fatal heart attack by an average of 36%.
These fats are also important for proper brain function.
Omega-3s are found in fatty fishincluding salmon, mackerel,
herring, and sardines as well as flaxseed, walnuts, canola
oil, and some newer products such as omega-3-rich eggs.
OmegaOmega-6 fats: These types of fats can have an opposite
effect, increasing your risk of heart disease and some types
of cancer if you consume too much. Omega-6 food sources
include safflower, sunflower, and corn oils, and some nuts and
seeds. While opinions vary on the optimal ratio of omega-3 to
omega-6, experts agree that we tend to eat far more omega-6
fats than we need and too few omega-3s.
Transfats
Transfats are man-made fats created when a vegetable oil
undergoes hydrogenation, a processthat lengthens the shelf
life of food. The result is that polyunsaturated vegetable
oils act like saturatedfats, raising LDL (bad) cholesterol
levels. Experts recommend that you consume as few trans fats
as possible. Trans fats are found in products that list
partially hydrogenated vegetable oils in their ingredient
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lists, such as margarines, crackers, cookies, and commercially
fried foods.
Proteins
They are the building blocks that every cell in the human body
requires for growth or repair. The antibodies that protect us
from disease, the enzymes needed for digestion and metabolism,
and hormones like insulin are all proteins. While protein is
linked to so many essential functions, you need only 10% to
12% of your daily calories to come from proteins to meet your
bodys requirements. Proteins are made up of amino acids. The
human body requires 20 different amino acids to build all the
proteins it needs. Of those, 11 can be made in the body, but
the other nine, referred to as essential amino acids, must
come from the diet. With the exception of oils and pure sugar,
all foods contain at least some protein, but its quality
varies according to the amino acids it provides. Animal
protein provides all nine essential amino acids and is
therefore referred to as complete, or high quality, protein.
Unfortunately, many animal proteins also come with relatively
high amounts of saturated fat. Plant proteins lack one or more
of the essential amino acids. To get complete proteins from
plants, you need to combine foods such as a grain with a
legume. Most North Americans, though, eat too much protein
rather than not enough.
Vitamins
To date, 13 vitamins essential to human health have been
discovered. They are classified as fat- or water-soluble,
according to how they are absorbed and stored in the body.
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Fat-soluble vitamins (A, D, E, and K) need fat in order to be
absorbed. Because the body can store fat-soluble vitamins in
the liver and fatty tissue, toxic amounts may build up if a
person takes high doses of these supplements. Overdosing is
unlikely to happen if you get your vitamins from food. The B
vitamins and C are water soluble so they are more easily
absorbed. However, the body stores only a small amount and
excretes the rest in urine, so they need to be consumed more
often.
Minerals
All minerals are vital to health. Because the body is unable
to make them on its own, they must be provided by food. Some
minerals, such as calcium, phosphorus, and magnesium, are
needed in greater quantities and your body is able to store
larger amounts. Others, such as iron, fluoride, selenium,
iodine, zinc, and potassium, are stored in small amounts and
you dont need as much of them.
Phytochemicals
These plant chemicals include antioxidants, polyphenols,
flavonoids, and a whole host of hard-to pronounce substances.
While they are not technically nutrients, research has shown
that many phytochemicals play a critical role in your health.
Polyphenols that include the subgroup flavonoids
may help prevent heart disease and cancer and lower blood
pressure. Carotenoids, such as betacarotene, lycopene, and
lutein, may reduce the risk of some cancers and have powerful
antioxidant effects. Allyl sulfides, found in garlic and
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onions, help strengthen the immune system.
QUICK TIP: Get a vitamin boost
Add shredded or pureed veggies to pasta sauces or soups for an
extra dose of nutrients.
While phytochemicals play a wide variety of roles in the body,
most research has focused on their potential as antioxidants,
which are molecules that stabilize free radicals. Free
radicals, unstable molecules that can damage healthy cells,
are created every time a cell in your body uses oxygen to
derive energy from digested food. Thus, by neutralizing free
radicals, antioxidants help prevent cardiovascular disease and
cancer, among other ailments. Researchers have identified
hundreds of substances that act as antioxidants in our foods,
including vitamins C and E, selenium, and carotenoids such as
beta-carotene and lycopene.
PORTION PATROL
In our supersized world, the portions you serve yourself or
see on your plate in restaurants can be as much as four or
five times larger than the recommended serving sizes that are
best for your health. Follow these guidelines on appropriate
servings and how to eyeball them to maximize your nutrients
while minimizing your calories.
Sliced cheese and meat: About 2 to 3 oz is the equivalent of
stack of three CDs.
Beans and hot cereal: About cup equals two golf balls.
Meat, chicken, and salmon: 3 to 4 oz equals a deck of cards.
Rice, pasta, and cereal: About 1 cup equals a baseball.
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Rolls, potatoes, and starches: About cup equals a tennis
ball.
Cheese: One oz equals four dice.
Medium baked potato: Roughly equal to a personal-size bar of
soap.
Peanut butter: Two Tbsp is the size of a ping-pong ball.
Salad dressing: Two Tbsp equals a shot glass.
Juice: Six oz equals the size of a small yogurt container.
In order to get all of these nutrients without going overboard
on calories, the key is to choose
nutrient-dense foodsthose with a high proportion of nutrients
to caloriesand keep your portions
reasonable. (See Portion Patrol.) Remember, even when we
list a particular food as being healing for a condition, that
doesnt mean you should eat as much as you can of that food.
Diet GUIDE:
FOODS THAT HARM
Fatty and highly refined foods
FOODS THAT HEAL
Chickpeas
Carrots
Zucchini
Broccoli
Fish
Chicken
Beans
Skim milk and other dairy products
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Whole wheat pasta
Apples
Pears
Whole grain and fortified and enriched cereals
Lean meat
Green leafy vegetables
Sunflower seeds
Nuts
Lentils
Dairy products
Soy products
Figs
Salmon
Avocados
Potatoes
Raspberry leaf tea
Chamomile tea
FOODS TO LIMIT
Alcohol
Salty foods
Coffee
Sugary desserts
HOW TO EAT
Here are some guidelines to help you drop pounds.
Limit calories. A reasonable approach is 1,500 a day for women
and 2,000 for men.
Watch empty calories. No foods should be totally forbidden,
but limit the ones that dont provide
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any nutrition.
Eat in the AM. Research shows that breakfast eaters weigh less
than those who skip this meal.
Fill up on fiber. High-fiber foodssuch as fruits and
vegetableshave few calories, little fat, and
lots of bulk to keep you satisfied longer.
Add protein to every meal and snack. Fish, chicken, or beans
are good sources.
Get enough low-fat dairy. Being deficient can make you
hungrier.
Grab a handful of healthy nuts. Theyll fill you up.
Follow these suggestions to prevent or ease some of the
symptoms of premenstrual syndrome, the most common menstrual
problem.
Eat low glycemic foods. Fiber-rich choices such as apples and
pears keep blood sugar more stable to tame cravings.
Get more calcium. Low levels may contribute to mood swings,
cramping, and bloating. Best sources include dairy products,
fortified soy beverages, canned salmon or sardines, and leafy
greens.
Add more magnesium. Munch on a handful of sunflower seeds,
nuts, figs, and green vegetables to reduce your chances of
PMS-induced headaches and depression.
Boost vitamin B6. Beef, pork, chicken, fish, whole grain
cereals, bananas, avocados, and potatoes are good sources of
this vitamin, which may reduce anxiety and depression.
Indulge cravings carefully. Too many sugary, empty calories
may stimulate more cravings.
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Sip herbal teas for painful cramps. Try raspberry leaf or
chamomile tea.
Load up on iron-rich foods, if you bleed a lot. When eating
red meat, legumes, fortified cereals, leafy green vegetables,
and dried fruits include some vitamin C-rich foods like
cantaloupe or kiwis to improve iron absorption.
SAMPLE MEAL PLAN
Early Morning: 1 cup plain Ginger ale / tea with fresh lemon
juice.
Breakfast: 1 cup of plain unflavored oatmeal / 2 lakatan
bananas with 1 cup of skim or soy milk/ Olive Fried Rice:
3tbsp brown rice with diced spam turkey or shredded chicken
breast + diced steamed carrots + celery or parsley + salt +
olive oil/1 pc. Korean Vegetable Pancake/ 2 pcs. uncooked/
boiled saba + 1 cup soymilk or taho/ 1 cup oatmeal + yogurt/ 2
pcs. boiled eggs + 1 pc. steamed/boiled carrot or tomato
Lunch: Vegetable Salad/ yellow corn with 1 tsp of butter/ 2
medium apples
Snack: 1 oz low-fat cheese/ 1 medium pear/ a small handful of
unsalted nuts/ sunflower seeds, fitbar, a cup of green,
chamomile or raspberry leaf tea
Dinner: stir-fried repolyo, kamatis, togue, + 1 Tbsp of your
favorite mayonnaise/ a cup of monggo soup/ 1 mashed potato
(with salt)+ cup of steamed greens
(Kangkong/Pechay/Mustasa/Malunggay)
SAMPLE MEAL PLAN
Breakfast: 1 cup oatmeal with cup of skim milk topped with
cup of your favorite fresh fruit/ 1 slice of whole wheat
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toast with 1 tsp of peanut butter/ 2 pcs. Saba + 1 boiled egg/
1 bowl overnight oats/Coleslaw: cabbage + carrots + tbsp.
lite mayo/ 2 pcs. wheat bread + 1 scrambled egg + (1 tbsp
mustard)
Lunch: half can tuna + 1 pc. boiled or steamed carrots/
Vegetable soup/ 2 cups of mixed green salad with chopped fresh
vegetables, 3 oz chicken breast, and 2 Tbsp. of reduced-fat
dressing;/ 2 pcs whole wheat bread with 1 banana (sliced) and
peanut butter.
Snack: 1 cup yogurt/ 1 orange/ 1 boiled egg/ 1 banana/ ginger
tea with lemon juice/ two thin slices of cheese/ 3 putol
crackers/ 1 small box raisins
Dinner: 1 cup of bean soup/ Grilled/Steamed Salmon/Tuna &
Vegie Salad/ reduced soy sauce chicken breast adobo with
kamote or potato/ 2 pcs. boiled tomato, shredded cheese, 1 pc.
boiled sliced potato, 1 poached egg/ 1 cup steamed/boiled
kangkong/talbos ng kamote leaves sliced onion, diced tomato
(1), kalamansi juice, 1 tsp. sugar/ 30 pcs cooked pasta + 2
boiled tomatoes + 2tbsp tuna + grated cheese.
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