Tag Archives: Food

2000 Cal. Diet Formula

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Many people are interested in Calorie Shifting.  This has proven to be a dangerous diet becasue of the wrong nutrients which are removed from ones diet. A 2000 calorie diet is what the average person is recommended to eat on a daily basis.  This provides an individual with an optimal diet, in which the body receives an adaquate amount of nutrition to keep going throughout the day. 

2000 calories can also seem like alot to a smaller frame individual, or someone who is not active, both which would require less caloric intake. There is a healthy way to determine your caloric intake by removing certain foods without bringing on long term detrimental results to your organs, muscles and bones.

How are calories broken into the amounts for Daily Intake of Carbs, Fat, Protein?
You can easily due this on your own with a bit of practice and understanding of what your caloric intake should be, provided to you by your Doctor or Dietitian.

Carbohydrates are 55% of daily caloric intake.       (2000 x .55= 1100)                Therefore, 1100 calories should consist of :

6 servings of breads,

5 of  servings fruit 

 6 servings of vegetables.                                                                                                                  

Protein is 15% of daily caloric intake.                         (2000 x .15= 300)                          Smaller quantities of:

 2 servings/day 3 oz (card deck size) lean meats and  fish

Nuts (1 oz).
Fat is *30% of daily caloric intake.                              (2000 x .30= 600)                           600 calories should come from fat. EVO Oil, salad dressing, butter.
Mono or Poly Unsaturated Fats come from plants 340 calories
Saturated fat is from animal products less than 260 calories

Carbs                            1100 calories

Protein                            300 calories

Fat                                + 600 calories
Total daily intake =      2000 calories

Fast Food…Cure Liver Disease w Lifestyle Change

If you are asked to name two questions that are routinely raised at any Doctor’s office, most people would correctly respond:
  •  “Do you drink?
  •  “Do you smoke?” 
Even as changes are clearly noted by individual’s with present day increased prices in Health Insurance, how often are patients probed to reflect on a daily routine at a yearly check-up with a medical inquiry of, “How often do you eat fast food?”
 Recent research studies have proven that, “A diet high in FAST FOOD consumption  leads to LIVER DISEASE (Cirrhosis, or Cancer)”.  “Fatty liver is the most common liver abnormality in children ages 2-9 years old,” revealed in The Office Journal of American Pediatrics October, 2006.  Liver disease can only be determined by having liver enzymes evaluated through a blood draw at a yearly check-up with ones Doctor.  The good news is that a Lifestyle Change in:  diet,  exercise,  avoidance of alcohol,  limited sodium intake, and Tea can return a damaged liver to a healthy state.    (Sadly, this is not always the case with liver cancer.)

Once diagnosed with liver disease, your goal is to help the organ return to it’s normal functions, it’s ability to process everything that you eat and drink. A healthy lifestyle can help you feel your best and help your body cope with it’s disease. By eating healthy and doing physical activity in moderation you will:
1. Give your body the energy it needs to work well.
2. Boost your immune system.
3. Help your liver renew itself.

Eat Well
Keep your energy level up by eating smaller meals and snacks more often.  Decrease some of the symptoms and the side effects of any treatments, such as feeling tired and sick by following a healthy diet.

  1. Chew on Fennel Seeds throughout the day (not to exceed 1 tsp!) to unclog the liver. Add Turmeric to your meals . It is become a well known spice in the medicinal world that whose powerful nutrients are known for healing organs.
  2. Carbohydrates(grains, fruits and vegetables)
  3. Fat Healthy oils such as: Extra Virgin Olive, Canola oil, Avocado and Smart Balance oils. Omega 3, 6 reduces the inflammation in the liver: Fish, Walnuts, Flaxseed
  4. Protein: Fish (3 x’s / wk), Poultry, Lean Meat
  5. Salt, canned and processed foods must be limited.
  6. Focus on lower saturated fat choices with each meal.
  7. Drink 6 to 8 glasses of fluids every day.

     

ENJOY THE HEALING POWER

1. Eat foods high in potassium to offset salt intake. Bananas, Kiwi, apricots, raisins, tomato puree, baked or roasted potatoes, veal and nuts, will all assist in ridding the body of excess sodium.
2. Enjoy light to moderate physical activity, such as walking, swimming, gardening

3.Build up slowly to 30 to 60 minutes of activity, at least 4 times a week.
4. Avoid food poisoning by storing and preparing foods safely. Wash your hands often.
5. Talk to your health care provider if depression affects your ability to eat well.

What your body does not need
1. Avoid alcohol.
2. Avoid foods that contain trans fat. Trans Fat must be 0 grams.
3. Reduce Sodium intake!  No more pretzels , chips, popcorn, french fries, cheese, certain meats, soy sauce and Avoid Sports Drinks.                                 

Keep in communication with your doctor and dietitian so that neccessary adjustments can be made accordingly to your diet and physical activity plans.

By: K. Crocker

Literature Research

http://pediatrics.aappublications.org/cgi/content/abstract/118/4/1388
http://organtransplant.mc.duke.edu/PDFs/Liver_Pre_3.pdf
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=pubmed&cmd=Retr
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=pubmed&cmd=Retrieve&dopt=AbstractPlus&list_uids=17006918&query_hl=3&itool=pubmed_docsum
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=pubmed&cmd=Retrieve&dopt=AbstractPlus&list_uids=17047295&query_hl=1&itool=pubmed_docsum
http://magazine.wustl.edu/Winter05/SamuelKlein.htm

List of Cholesterol and Triglyceride Reducing Foods

Must Read: Triglycerides, How They Are Influenced”  and Calculate Cholesterol, Choose TLC Menu Plan”  both articles provide a better over view of how to confront cholesterol and achieve reduced total cholesterol.

Choose your foods wisely to improve your daily nutritional intake, and cleanse your body, optimizing it’s overall function in keeping you healthy. Highlighted words will take you to healthy recipes.

Various foods, beverages and spices are known for reducing, or interfering with bad cholesterol (LDL) and carrying it out of the body.

  •  Fruits and Vegetables (totaling 9 per day)
  • Teas 2-4 cups a day
  • Extra Virgin Olive Oil 2 -3 Tablespoons
  • Cinnamon:  1-4g (1/3 tsp – 1 1/2 tsp a day)
  • Ginger (250 mcg/day capsule form)
  • Honey 3 1/2 tablespoons / day

Maybe applied to any Meal Plan of choice.   Before doing your grocery shopping choose five foods from each catagory to buy and put in your refrigerator…………………

FRUITS choose 4 for daily consumption.

  • Apples, 1/2 cup
  • Apricots: Dried, cooked, unsweetened 1/2 cup
  • Banana, raw 1 medium
  • Cantaloupe, raw About 1/2 cup diced
  • Grapefruit juice 3/4 cup. If taking statins avoid grapefruit.
  •  Honeydew, Cantaloupe & Watermelon 3/4 cup
  • Nectarine, raw 1 medium
  • Orange juice 6 ounces 
  • Peaches: Dried, Cooked, Unsweetened 1/2 cup
  • Pears: Dried, uncooked 1/2 cup
  • Pomegranate,  1 medium
  • Prunes, dried, cooked, unsweetened 1/2 cup
  • Prune juice, unsweetened 1/2 cup
  • Raisins 1/4 cup
  • VEGETABLES choose 5 for daily consumption. Click on for recipe.
  • Artichoke recipe,or Risotto with Artichokes globe (french), cooked 1 medium
  • Asparagus, cooked 1/2 cup
  • Beans: Green, cooked 1/2 cup
  • Avocado, 1/4 cup
  • Cauliflower  cooked 1/2 cup
  • Chard cooked 1/2 cup
  • Corn cooked 1/2 cup
  • Eggplant cooked 1/2 cup
  • Legumes cooked 1/2 cup
  • Mushrooms cooked 1/2 cup
  • Parsnips cooked 1/2 cup
  • Peas, green cooked 1/2 cup
  • Plantain  1 medium
  • Potato: Baked or boiled, with or w/o skin 1 medium
  • Pumpkin, cooked 1/2 cup
  • Rutabaga, cooked 1/2 cup
  • Spinach, cooked 1/2 cup
  • Squash, winter, cooked, mashed 1/2 cup
  • Sweet-potato: Baked 1 medium or Boiled 1 medium
  • Tomatoes: Raw 1 med., Stewed 1/2 c., Tomato juice, canned 3/4 c. 
  • Zucchini: saute` 1/2 cup

Red Meat, Pork and Poultry 3 ounces should be consumed in reduced amounts. If individual has  high Triglycerides Pork may be eliminated from the diet completely.

Laura’s Meat is a nice lean meat that will be beneficial to reducing LDL while obtaining protein. Purchase the 92% lean red meat.

  • Meat and Poultry Beef: lean only once day for a weight of 3 ounces
  • Ground Meat; extra lean, lean, or regular; baked or broiled 1 patty
  • Pot roast, braised, lean only 3 ounces
  • Roast, rib, roasted, lean only 3 ounces
  • Short-ribs, braised, lean only 3 ounces
  • Steak, lean only: Baked or broiled 3 ounces + Braised 3 ounces
  • Stew meat, simmered, lean only 3 ounces
  • Chicken, without skin: Breast, broiled or roasted 1/2 breast
  • Chicken Leg (thigh and drumstick), broiled or roasted 1 leg
  • Cornish hen, roasted, without skin 1/2 hen
  • Ham, roasted, lean only: Fresh, Smoked or cured 3 ounces
  • Lamb, lean only: Chop, shoulder; baked, braised, or broiled 1 chop Lamb Roast, leg or shoulder, roasted 3 ounces
  • Pork: Chop, baked or broiled, lean only 1 chop
  • Pork Cutlet, baked or broiled, lean only 1 cutlet
  • Pork Roast, roasted, lean only: Loin 3 ounces
  • Pork Shoulder 3 ounces
  • Turkey, light or dark meat, roasted, without skin 3 ounces
  • Veal, lean only: Chop, braised 1 chop Cutlet or steak, pan broiled 1 cutlet, Roast, leg, roasted 3 ounces

FISH 3 ounces. All Fish should be checked for dietary cholesterol;  most shellfish can be high in cholesterol and limited in consumption. 

  • Carp, catfish, flounder, or mullet; baked, broiled, grilled 3 ounces
  • Haddock, Mackerel, or Porgy; baked, broiled, grilled 3 ounces
  • Clams: Canned, Steamed, poached 3 ounces
  • Cod, Croaker, Pompano, or Trout; baked, broiled, grilled 3 ounces
  • Crabmeat, steamed 3 ounces
  • Lobster, steamed or boiled 3 ounces
  • Mussels, steamed, boiled, or poached 3 ounces
  • Ocean Perch, Pike; baked, broiled, grilled 3 ounces
  • Oysters: Canned, undrained 3 ounces
  • Sea Bass, or Whiting; baked, boiled, grilled 3 ounces
  • Salmon: Baked, broiledgilled, smoked 3 ounces
  • Scallops: Baked, broiled, grilled, steamed 3 ounces
  • Swordfish steak, baked, broiled, grilled 3 ounces
  • Tuna, canned, baked, seared, grilled 3 ounces

Legumes (Meat Alternate) 1 cup cooked is loaded with fiber and protein which will assist in eliminating LDL cholesterol.

  • Dry Beans, Peas, and Lentils Beans, cooked: Bayo, black, brown, or red kidney 1/2 c
  • Calico, chickpeas (garbanzo beans), mung, or pinto 1/2 cup
  • Fava, Lima, soybeans, or white 1/2 cup
  • Lentils, cooked 1/2 cup
  • Peas, split, green or yellow, cooked 1/2 cup
  • Soy milk 1 cup

MILK, CHEESE, AND YOGURT should be monitored carefully, or eliminated from the diet while reducing Triglyceride levels. 

  • Parmesean Cheese 1 oz
  • Milk 1% or skim
  • Chocolate skim milk 1 cup
  • Lowfat / non fat cheese 1 oz
  • Milk-based fruit drinks 1 c
  • Yogurt: Flavored, made with lowfat milk 6 ounces
  • Frozen Yogurt 6 ounces,
  • Frozen Fruit Yogurt made with lowfat or nonfat milk 6 ounces

Italian Seafood Pasta

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Italians enjoy their surf and turf!  This plate includes: Shrimp, Mussels, Clams, Crab and Lobster. Prep time 5 minutes. Cooking time:  15-20 minutes from stove to table!  This recipe maybe used exclusively for any single item of seafood of your choosing. (ex. Only clams or mussels (use 2 lb.’s) or shrimp (Use 1 -2 lb’s).  Don’t forget to choose a wine

Serves 6 people

  • 4 garlic cloves (minced and set aside. use half for initial sauté, remaining half is added at the end or recipe.)
  • 1/2 cup Olive Oil
  • 1/2 onion chopped
  • 4 Tbsp Parsley ( chopped and set aside)
  • 360 g of Barilla Pasta (Spaghetti or Fettuccine)
  • 1 Tbsp salt
  • 1/2 pound cherry tomatoes (optional)
  • 1/2 lb Clams
  • 1/2 pound Mussels
  • 3/4 cup cream (optional)
  • 1-1/2 cup wine. (0ptional)
  • 1 Lobster Tail (meat loosened and removed from shell)
  • 1/2 pound Shrimp (peeled) or Pre-Cooked Shrimp
  • 1 pound Crab Legs
  • 1 tsp Salt & Pepper to taste.

BEGIN

In one large pan start to boil water.

Place clams and mussels in a colander, wash and scrub shells with cold water.

Second large pan: Healt 1/2 cup Olive oil on Medium heat with two garlic cloves for 3 minutes. Remove from heat.

Add onions,  1/2 lb. Raw Shrimp, Mussels and Clams (and tomatoes optional).  Return pan to medium heat. FYI: Immediately cover dish to avoid hot oil splatter. Pour cream and wine onto fish. Cook together for 3 minutes.

At this time remove pasta from box and add Pasta ( Barilla Spaghetti or Fettuccine) to salted (1 tbsp salt) boiling water allow to boil for 8 minutes.

Place loosened lobster meat from the lobster tail, Pre-cooked Shrimp, Crab and 2 minced garlic cloves and parsley to the cooking mussels and clams. Allow to warm together for 2 minutes.  Add 1 tsp Salt and Pepper to taste.  Cover remove turn off heat. Add 2 ladles of pasta water to simmering seafood.

Drain water from pasta and Add Pasta to seafood carefully turning both, incorporating seafood and pasta together for about 2-3 minutes.  Drizzle fresh oil on seafood and pasta garnish with chopped parsley.

Buon Appettito!

By Kimberly Crocker

Meal Plan, Which Calories do you Reduce?

Design your 1300-2000 Calorie Meal Plan…Cut calories and stay healthy!  Eat 5 meals a day and drink Water both with and between all meals!  Fluids are equally important to a successful diet. Add 1-2 glasses of water with 1/2 to 1 whole lemon each day. Also drink 1-2 cups of Oolong tea each day. Oolong tea burns over 157% more fat than Green Tea and has become the most popular tea designed to accelerate weigh loss. 
Typical 2000 Calorie recommended Meal Plan

Breakfast
Aunt Millies Bread** (whole/multi-grain) or Oatmeal, fruit, 1% or skim milk, 1 tsp healthy fat (Olio butter)

Snack
fruit, 1 bread (2 graham crackers)

Lunch
3 ounce fish or lean meat,  2 slices of (bread whole or multi-grain),  salad with 1-2 vegetables Salt/Fat free dressing, bread,  fruit

Snack
Vegetable,  Nuts 1 oz (optional protein)

Dinner
3 ounce fish or lean meat, 2 vegetables, fruit, pasta/rice (bread),  skim milk, 1 oz no fat cheese (milk),  low fat dessert, Healthy Fat used for cooking i.e. Extra Virgin Olive Oil

**Bread: Recommend Aunt Millies Bread 2  slices is only 1 serving and 80 Calories and will save 200 calories on this Meal Plan!

Recommended Daily Servings

 4 Fruits- 240 calories,

6 Vegetables- 290 Calories,

5 servings Bread -200 calories,

3 Milk/Dairy -300 Calories,

2 Meats or Fish -600 Calories,

3 Fats -360 calories.   

 NEW Total: 1350 Nutritional Calories

Meal Plan with reduced caloric intake. 

May reduce Calories by Removing:  

Any 3 Bread servings –160 calories,

1 Meat serving –300 calories,

1 Fat Serving –120 calories,

1 Milk/Dairy –100 calories.

Total removed Calories  -640. 

Great Link to Check out for additional help. http://www.montana.edu/health/nutrition/healthyway.html