For
The Love of Your Heart
Easy Esselstyn Diet Recipes
with Pictures: Finding
Products
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Products with Nutrition Facts,
Sources and Prices (Click on
Links for Details) |
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Klaus Community Supported Agriculture |
Finding Esselstyn-Diet Compliant Products |
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Product Index: |
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Flours Ready-Mix Helpers Dry Staples Canned Beans, Peas, Corn Almond Milk Apple Juice Cranberry Juice Decaffeinated Tea Loafs Flats Pizza Crust Cereals Oats Vegetable Broth Worcestershire Sauce Tamari, Low salt Chickpea Miso Sherbets Rice Whipped “Cream” Non-Stick Spray Veggie Wash Barley Polenta Barbeque Sauce Molasses Mandarin Oranges Green Chilies Chipotle Chili in Adobo Sauce Dried Chile de Arbol Pastas Pasta Sauce Ramen Noodles Soba |
Peppers Herbs Vegetables Tofu Veggie Burgers Veggie Meat-Balls “Chicken” Wings “Hotdogs” Mushrooms, canned Basmati Rice Fat/Oil-Free Chips Cookies Sweets Crackers Salsa Sweetened Red Bean Paste Cocoa Powder Rice Protein Ground Flax Seed Minerals, Vitamins, Essentials Five Spice Powder Bragg Liquid Amino Liquid Smoke Xanthan Gum Guar Gum Hummus Sun-Dried Tomato Tapenade Eggs/Egg White: Aquafaba Sugar: Vita Fiber, FiberYum Cocktail Sauce Fire-Roasted Diced Tomatoes Tomato Paste |
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Products for Mediterranean Olive Oil Diet |
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Olive Oil Canola Oil Olive Oil Salad Dressing Dark chocolate Turkey Drumstick |
Fish and Plant Oil chart American Shad Atlantic Mackerel Farmed Atlantic Salmon Farmed Arctic Char Farmed Rainbow Trout Fresh Sardines |
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http://www.fda.gov/Food/LabelingNutrition/ConsumerInformation/ucm078889.htm
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
versus %DVs
http://www.netrition.com/rdi_page.html
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: Daily
Value: 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.
http://www.health.harvard.edu/healthy-eating-plate
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.
(From http://healthvermont.gov/prevent/diabetes/food_pyramid.aspx). 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. |
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Sugar |
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 Low-Sugar Definition 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): Johnson RK et al. (2009). Dietary sugars intake and cardiovascular health: a scientific statement from the American Heart Association. Circulation 15;120(11):1011-20 [PubMed] Commentary on AHA recommendations: National
Council on Strength and Fitness USDA Nutrient
Database: U.S. Department of Agriculture, Agricultural Research
Service. 2012. USDA National Nutrient Database for Standard Reference,
Release 25. Nutrient Data Laboratory Home Page, Search: |
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) |
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Fructose |
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) Scientific
Reference: Dietary Reference
Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol,
Protein, and Amino Acids (Macronutrients). Food and Nutrition Board (FNB), The National Academies
Press, Washington, D.C., (2005) http://www.nap.edu/openbook.php?isbn=0309085373
USDA Nutrient
Database: U.S. Department of Agriculture, Agricultural Research
Service. 2012. USDA National Nutrient Database for Standard Reference,
Release 25. Nutrient Data Laboratory Home Page, Search: |
Fructose,
Powder 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) |
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Supplements |
How well does a
Diet conform to accepted dietary guidelines of USDA 2010 Dietary Guidelines? [http://health.usnews.com/best-diet/] 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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