For The Love of Your Heart
Easy Esselstyn Diet Recipes with Pictures: Finding Products
Products with Nutrition Facts, Sources and Prices
(Click on Links for Details)
Finding Esselstyn-Diet Compliant Products
Canned Beans, Peas, Corn
Tamari, Low salt
Rice Whipped “Cream”
Chipotle Chili in Adobo Sauce
Dried Chile de Arbol
Sweetened Red Bean Paste
Ground Flax Seed
Minerals, Vitamins, Essentials
Five Spice Powder
Bragg Liquid Amino
Sun-Dried Tomato Tapenade
Eggs/Egg White: Aquafaba
Sugar: Vita Fiber, FiberYum
Fire-Roasted Diced Tomatoes
Products for Mediterranean Olive Oil Diet
Olive Oil Salad Dressing
Fish and Plant Oil chart
Farmed Atlantic Salmon
Farmed Arctic Char
Farmed Rainbow Trout
How the Daily Values Relate to the %DVs
Look at the example below for another way to see how the Daily Values (DVs) relate to the %DVs and dietary guidance. For each nutrient listed there is a DV, a %DV, and dietary advice or a goal. If you follow this dietary advice, you will stay within public health experts' recommended upper or lower limits for the nutrients listed, based on a 2,000 calorie daily diet.
Examples of DVs
Nutrient Content Claims
The regulations also spell out what terms may be used to describe the level of a nutrient in a food and how they can be used. These are the core terms:
Synonyms for low include "little," "few," "low source of," and "contains a small amount of."
The term "light" still can be used to describe such properties as texture and color, as long as the label explains the intent--for example, "light brown sugar" and "light and fluffy."
Alternative spelling of these descriptive terms and their synonyms is allowed--for example, "hi" and "lo"--as long as the alternatives are not misleading.
Healthy. A "healthy" food must be low in fat and saturated fat and contain limited amounts of cholesterol and sodium. In addition, if it' s a single-item food, it must provide at least 10 percent of one or more of vitamins A or C, iron, calcium, protein, or fiber.
Table used in this website emphasizes absolute Daily Values (DV):
The % Daily Values (%DVs) are based on the Daily Value recommendations for key nutrients but only for a 2,000 calorie (measured in Kcal) daily diet.
The goal of the Esselstyn diet [vegan (= no cholesterol), low-salt, low-fat] is:
Cholesterol: %DV = 0 (absolutely required)
Salt: as little salt as possible,
Sugar: as little as possible (see at bottom),
Fat: %DV lower than 10%.
Per Serving Guide used here in this website:
Rounding of decimals to nearest integer (below set into round parenthesis) obscures expression of fat quantities:
65g fat = 100% DV
0.65g fat (1g)= 1% DV
1g fat = 1.5% (2%) DV
0.4g fat (0g) = fat-free (0% DV)
For practical reasons, this website uses the food labels of 1g as well as 1% as general indicators for “very low fat”.
The Harvard Healthy Eating Plate, 2011
This is a scientifically updated version of the USDA MyPlate. It makes strong specific statements on desirable and avoidable foods without being constrained by industrial lobbyist and politics:
Essential: Whole Grains, healthy proteins like fish, chicken, beans and nuts, low- or no-calories drinks, healthy oils, and exercise.
Undesirable to be limited or avoided: dairy, sugary drinks, butter, red-meats, processed meats, bacon, refined grains like white bread, white rice.
The New Dietary Reference Intake (DRI)
DIETARY GUIDELINES FOR AMERICANS, 2010
US Department of Agriculture http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/
The six chapter document provides background, tables and recommendation and is nicely illustrated.
The new MyPlate icon was released in Washington in 2011 by First Lady Michelle Obama and Agriculture Secretary Tom Vilsack to serve as a reminder to help consumers make healthier food choices. MyPlate is a new generation icon with the intent to prompt
· consumers to think about building a healthy plate at meal times and to seek more information to help
· them do that by going to www.ChooseMyPlate.gov. The new MyPlate icon emphasizes the fruit, vegetable, grains, protein and dairy food groups.
(from the press release)
· Choose a Food Group (http://www.choosemyplate.gov/food-groups/)
Fruits and Vegetables: Make half your plate fruits and vegetables.
Grains: Make at least half of your grains whole grains.
Protein Foods: The amount of food from the Protein Foods Group you need to eat depends on age, sex, and level of physical activity.
Dairy: Switch to fat-free or low-fat (1%) milk.
Oils: Oils are NOT a food group, but they provide essential nutrients. Therefore, oils are included in USDA food patterns.
Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. A few plant oils, however, including coconut oil, palm oil, and palm kernel oil, are high in saturated fats and for nutritional purposes should be considered to be solid fats.
Solid fats are fats that are solid at room temperature, like butter and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation.
All fats and oils are a mixture of saturated fatty acids and unsaturated fatty acids. Solid fats contain more saturated fats and/or trans fats than oils. Oils contain more monounsaturated (MUFA) and polyunsaturated (PUFA) fats. Saturated fats, trans fats, and cholesterol tend to raise “bad” (LDL) cholesterol levels in the blood, which in turn increases the risk for heart disease. To lower risk for heart disease, cut back on foods containing saturated fats, trans fats, and cholesterol.
The USDA released the new MyPyramid food guidance system in 2005.
The system provides many options to help people make healthy food choices. MyPyramid emphasizes the basics: keep good nutrition simple – be physically active, stay within calorie limits and enjoy foods from all food groups.
In general, MyPyramid tells you to:
· Vary your vegetables - eat dark green and colorful vegetables.
· Eat a variety of whole fruits - go easy on fruit juice.
· Choose low fat milk, yogurt and other calcium rich foods.
· Make most of your fat sources from fish, nuts and vegetable oils.
· Eat foods and beverages low in added sugars.
· Eat more whole grains.
· Go lean with protein.
This older version of the healthy lifestyle icon is no longer fully supported by the federal government and is replaced by the MyPlate.gov program.
Granulated sugar (sucrose) is a disaccharide (one glucose molecule linked to one fructose molecule). The digestive system splits sucrose into fructose and glucose. Both are transported in the blood but glucose increases the blood sugar level. Excess glucose is stored in the liver as glycogen and then easily converted into body fat. Therefore, sugar consumption should be limited (low-sugar diet).
Added Sugar Consumption
American Heart Association recommended daily added sugar consumption (Circulation, 2009, s.b.):
Men: 9 tsp (36g) = 150 cal
Women: 5 tsp (20g) = 100 cal
Young children 4-8 years: 3 tsp (12.5g) =130 cal
There are no rationales defining the maximum amount of sugar intake for at-risk patients except the pragmatic rule: the less the better. In a low-sugar diet already1g added sugar (~25 Vol%) per serving size of a tsp renders a dominant sugar sweetness (see Products: Sweetened Red Bean Paste) and thus seems to be a reasonable maximum daily intake equal to 3-5% DV (one small “sugar-kick” per day with a quarter teaspoon of sugar). However, even that should be an exception.
Scientific References (click on PubMed link for article/abstract display):
Commentary on AHA recommendations:
USDA Nutrient Database:
Sugars, Granulated (sucrose or saccharose)
1 tsp = 4.2g
1 cup = 200g
One serving = 1 tsp (4.2g).
Calories 16*, calories from fat: 0
*) 1 g sucrose => 3.8 calories (Kcal)
Fructose is a monosaccharide that is the main sugar component in fruits. Fructose is directly taken up by the digestive system and used as energy resource to satisfy the immediate need of 2,000 calories per day. A moderate intake through fruit by physically active subjects does not lead to conversion into storage fat. To the contrary, a large intake by physically passive subject in form of high-fructose syrup (fructose and glucose mixture) satisfies quickly the need of energy resources and leads to storage as body fat. Fruits contain many other beneficial nutritional components and should therefore be part (one quarter) of the daily diet, i.e., 5 – 8 portions (see above – ChooseMyPlate.gov). Fructose tastes sweeter than sucrose.
Fructose Content in Fresh Fruit
1 Apple, 182g (medium size, 3 in diameter)
sugar (mainly fructose): 20g => 71.4 calories (kcal)
1 Orange, navel, 140g (2 7/8 in diameter)
sugar (mainly fructose): 12g => 42.9 calories (kcal)
1 Grapes, Muscadine raw, 92g (1 cup)
sugar (mainly fructose): 15g => 53.6 calories (kcal)
1 Banana, 136g (large, 8-9in in length)
sugar (mainly fructose): 17g => 60.7 calories (kcal)
1 Pear, Bartlett, 177g (medium)
sugar (mainly fructose): 17g => 64.3 calories (kcal)
Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients).
USDA Nutrient Database:
1 tsp = 4.2g
1 cup = 200g
Serving size = 1 tsp (4.2g).
Calories 15*, calories from fat: 0
*) 1 g fructose => 3.8 calories (Kcal)
How well does a Diet conform to accepted dietary guidelines of USDA 2010 Dietary Guidelines?
Fat. Thanks to the raw food diet’s emphasis on fruits and veggies, you’ll likely stay on the low end of the government’s recommendation that between 20 to 35 percent of daily calories come from fat. And the fats you do get will be the healthy unsaturated kind.
Protein. The diet’s in line with the recommended amount of protein. Green leafy vegetables, nuts and seeds, beans, and grains are all good, raw protein sources.
Carbohydrates. It’s within the acceptable range for carb consumption.
Salt. The majority of Americans eat too much salt. On the raw food diet, however, you shouldn’t have trouble staying within the government guidelines. Those guidelines recommend a daily maximum of 2,300 milligrams of sodium, but if you’re 51 or older or African-American, or have hypertension, diabetes, or chronic kidney disease, that limit is 1,500 mg.
Other key nutrients. The 2010 Dietary Guidelines call these “nutrients of concern” because many Americans get too little of one or more of them:
· Fiber. Getting the recommended daily amount—22 to 34 grams for adults—helps you feel full and promotes good digestion. Fruits, veggies, whole grains, beans, and legumes are generally high-fiber, so you should easily meet the recommendation on the raw food diet.
· Potassium. A sufficient amount of this important nutrient, according to the 2010 Dietary Guidelines, counters salt’s ability to raise blood pressure, decreases bone loss, and reduces the risk of developing kidney stones. It’s not that easy to get the recommended daily 4,700 mg. from food. (Bananas are high in potassium, yet you’d have to eat 11 a day.) The majority of Americans take in far too little. How much potassium you get on a raw food diet depends entirely on which raw foods you eat, but because you’re almost certainly eating more fruits and veggies than you were before, you’ll likely get more potassium than most people.
· Calcium. It’s essential not only to build and maintain bones but to make blood vessels and muscles function properly. Many Americans don’t get enough. Women and anyone older than 50 should try especially hard to meet the government’s recommendation of 1,000 to 1,300 mg. per day. Meeting the goal is difficult on a raw food diet, and whether you succeed depends on your meal choices. A 2-cup serving of homemade sesame milk (sesame seeds blended into raw milk), for example, packs 70 percent of the recommended daily amount of calcium. Other good sources include kale, dandelion greens, dates, dried apricots, wheat berries, and quinoa that’s been sprouted and soaked.
· Vitamin B-12. Adults should shoot for 2.4 micrograms of this nutrient, which is critical for proper cell metabolism. Getting enough can be difficult on a raw food diet, since B-12 is mostly found in animal products. Nutritional yeast will help you satisfy the recommendation, but a B-12 supplement might be necessary.
· Vitamin D. Adults who don’t get enough sunlight need to meet the government’s 15 microgram recommendation with food or a supplement to lower the risk of bone fractures. It can be difficult to get enough on a raw food diet; a supplement may be necessary.
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