Transcription
Course BookletBeginner Class
Fad DietThe ClaimsProsCons⅔ fruits and vegetables and ⅓ low fatproteinOn lower side forcarbohydrates,doesn’t give dairyand grains separate attention butis not excludedfrom diet.Wants you to divideCompletely vegefood into unrestricted, tarian, almost veganmoderation and avoid diet.categories.Less than 10% ofcalories from fat,limits protein anddairy.The Zone Wants you to haveDiet a balance betweencarbohydrates andproteins using a blocksystem.DeanOrnishLifeChoiceWeight Wants you to eat aWatchers certain amount ofpoints based on yourweight.Paleo Wants you to eatDiet like hunter-gathererancestors.Wheat Wants you to avoidBelly Diet wheat because itshybridization andgenetic alterations aresupposed to be linkedto obesity.1 Weight watcherpoint 50 caloriesor 12 grams of fatEmphasizes calorie amount andportion controlinstead of fromwhat source calories are comingfrom.All lean meats, fish,seafood, fruits andnon-starchy vegetables.Completely avoidslegumes, cerealsand dairy products.Also supportseliminating othercarbohydrate-richfoods.Completely eliminates wheat fromthe grain section.The contents of this book and all associated materials, including recipes,PowerPoint slides, graphs, charts,images, and videos, are 2015 The Goldring Center for Culinary Medicine.All rights are reserved.www.CulinaryMedicine.org39
A Closer Look at Fad DietsLet’s explore the various fad diets and howthey differ from the United States Department of Agriculture’s MyPlate.None of these fad diets are supported bypublished scientific research and are in factpseudoscience.Fad DietThe ClaimsProsConsNegative Wants you to eatCalorie ‘negative calorie’Diet foods that will costmore to digest thanthey yield in nutrients.Consists of a goodamount vegetables,white meat andfruits.No dairy or grainsallowed.Only certain vegetables are allowed.Eat Right Wants you to eat4 Your according to whichType Diet blood type you are.Claims that foodbased lectins willcause a reaction inthe body that lead tohealth problems.Type O: Hunter-gatherer diet andavoid grains. TypeA: Vegetarian diet.Type B: More variedwith meat and dairyproducts.Type AB: Can eatboth type A andtype B diets.Eliminates certain food groupsdepending onperson’s blood type.Any health benefitsfound due to thisdiet was not linkedto the person’s bloodtype.Atkins’ Wants you toDiet exclude carbohydrates from yourdiet because excesscarbohydrates areconverted to bodyfat.South Wants you to avoidBeach foods high inDiet carbohydrates thatincrease blood sugartoo quickly andcause food cravingsand more hunger.38Where to FindCommunity Class PowerPoints & Recipes1. Go to www.CulinaryMedicine.org2. Scroll over Community Members in the navigationbar, and click on Community Class PowerPoints.3. Type in the password: foodismedicine4. There are both the PowerPoints and the movie versionsof the lesson. Click on the link and watch them online,or you may download them to your computer.It is designed simply. Increased meatIt cut out carbohyand fat consumpdrates.tion while limitingvegetables and fruitsin order to avoidcarbohydrates.Claims that it is notlow carb, no caloriecounting and nosacrifices.It contradicts allthese claims in itsstep-by-step guideand is based ona still developingscience. Limits carbohydrates.3
BMI Ranges:Underweight:Less than 18.5Normal:18.5 - 24.9Overweight:25 - 29.9Obese:30 Caloric NeedsThis Caloric Needs Chart shows how many calories are required for the body tomaintain proper energy balance. The calorie ranges reflect the needs of differentages and genders. Children and adolescents need more calories at older ages,whereas adults require fewer calories at older -1819-3031-5051 2,4002,4002,2002,000-2,2004-89-1314-1819-3031-5051 -2,800Try: Olive oil Vegetable oils Grape seed oil Flaxseed oil Sunflower oil (high in linoleic acid - omega 6) Safflower oil (high in linoleic acid)Instead of: Butter Shortening Lard Coconut oil (not a bad choice, but still a solid saturated fat)*Always check the smoke point of your oil if you’re replacing or substituting anoil for cooking.There are multiple ways one can reduce fat in a recipe that can lower the need forfat overall: Use lean cuts of meat without skinTrim fat from meatUse complementary plant based proteins instead of meatChoose low fat dairyUse flavor concentrated oilsLifestyle Guide:Sedentary – includes only the light physical activity associated with typical dayto-day life.Moderately Active – in addition to typical daily activities, moderately activeincludes physical activity equivalent to walking about 1.5-3 miles per day.Active – in addition to typical daily activities, an active lifestyle includes walkingmore than 3 miles per day.437
The Facts About Fat: Making SubstitutionsReplace butter or shortening in your baked goods with mashed bananas, unsweetened apple sauce, raisin puree, or legumes. Best candidates for using thesesubstitutions include: MuffinsCakes and browniesChewy cookiesPancakes and wafflesStarchy fruits, vegetables, dairy, and legumes are great for reducing or replacingfats. They act really well in the place of solid fats. Some natural fat replacementsinclude: Black beans (great for brownies)Dates (good for baked goods)Prune Paste (good for baked goods)Bananas (great for ice cream and baked goods)Pureed berries (pectin acts as thickener)Applesauce (great for baked goods)Avocado (good for uncooked thickened product like mousse)Yogurt (good for dressings, baked goods, etc.)Root Vegetables (Sweet potatoes, Carrots, Squash, etc)Oils can be used to replace solid, saturated fats. However, these fats may requiresome of the liquid in the recipe to be reduced. These may not work in all applications, so think through your recipe carefully before changing the fat source.36Cooking Abbreviations and MeasurementsFind an interactiveconversion tool online atwww.food.com/library/calc.zspConversion apps are alsoavailable for yourAndroid device or iPhone.Try “Cooking Conversions”for Android or“Convert Any Unit Free”for your rtgalgallonlbpoundsmsmalllglargeea/each1 unit/pieceThisMeasurementEquals ThisMeasurementPinch or dashless than 1/8 teaspoon3 teaspoons1 tablespoon2 tablespoons1 fluid ounce4 tablespoons¼ cup5 Tbsp 1 tsp1/3 cup8 Tbsp½ cup16 tablespoons1 cup1 jigger1-1/2 fluid ounces1 cup8 fluid ounces2 cups1 pint or 16 fluidounces2 pints1 quart or 32 fluidounces4 quarts1 gallon or 64 fluidounces16 ounces1 pound/pint5
Making Your Own StockMake small changes to reduce fat in your diet:Making your own homemade stock (also known as broth) is a great way to useup scraps while filling your meals with fresh, seasonal flavor. Stock is a flavorfulliquid made with water, vegetables, seasonings, and sometimes proteins.Upgrade your sandwich! Ditch the mayonnaise and full-fat cheese: Add slices of avocado Use hummus or other bean spread Opt for a vinaigrette or a pesto Bind chicken or egg salads withavocado or fat-free Greek yogurtMaking stock is really easy! The base of all stock is vegetables. Use ends, scraps,and leftovers that often otherwise get thrown away. Save scraps for stock in a resealable bag in the freezer until you are ready to make the stock in order to avoidproducts going bad.Fill a large pot about 3/4 full with chopped vegetables and other ingredients (seenext page). Fill the rest of the pot with cold water and simmer for 2-6 hours.Taste the stock throughout to check for flavor. If it seems weak, keep letting itsimmer.Make a large batch and freeze in smaller, resealable bags or plastic containers forlater use. Pour the stock in the bag until it’s about 2/3 full, then seal it and lay itflat in your freezer. When you need to use it, just pull a bag out of the freezer.Allow to thaw in the refrigerator or defrost in the microwave.The benefits of using your own stock include less waste of food and money. Italso has no added sodium or preservatives and has a better, fresher taste thanstore-bought.Trade in ground meats for hearty mushrooms or beans in: Burgers and meatloaf Lasagna and meat sauces Tacos and burritos Soups and stewsIn salads, limit cheese, croutons, and creamy dressings. Instead, top your saladwith: Nuts and seeds Fresh or dried fruit Home made vinaigrettesThe standard American diet contains a lot more omega-6 fatty acids than omega-3 fatty acids.Aim for a ratio of at least 1 : 1 of omega-3 : omega-6. The more omega-3 youinclude in your diet, the better.Omega-3More of These 6Flaxseed OilSalmon OilSardine OilCod Liver OilFlaxseedsRaw ButterShrimpOlive OilFatty Cold Water Fish, including: Salmon Herring AnchovyOmega-6Less of These Sunflower OilCorn OilWheat Germ OilSoybean OilSafflower Oil (&Margarine) Sesame Oil Apricot Kernel Oil Avocado Oil Margarine Sesame Seeds Canola Oil Almond Oil35
The Facts About FatStock Vegetables Aromatics Protein (optional)Fats tend to get a bad rap and are high in calories (1 tsp oil 50 calories). Fatshave many benefits, including providing energy and essential fatty acids andhelping the body absorb fat soluble vitamins. But not all fats are created equal.Fat TypeThe GoodThe BadThe WorstUnsaturated(poly- /mono-unsaturated)SaturatedTrans Fats(akaHydrogenated Oils)Solid at room tempSolid at room tempHow to Liquid at room tempSpot ItFood Plant oils (olive,Sources canola, etc.)Nuts & SeedsFishAvocadosHealth risk of heartEffects disease good (HDL)cholesterol bad (LDL)cholesterol blood pressureTakeHomeMessage34Chooseheart healthyunsaturated fatsAnimal Fat (beef,pork, chicken)Butter & LardCheese & DairyTropical plant oils(cottonseed, palmkernel)MargarineShorteningProcessed foods(pastries & bakedgoods, fried foods,snack foods) risk of heartdisease bad (LDL)cholesterol risk of heartdisease good (HDL)cholesterol bad (LDL)cholesterol 10% of dietary fatVegetablesAromaticsProteinsComment Vegetables are thecore of all stocks.You can use whatyou might usuallythrow away to buildyour stock instead.Use aromatics,including herbs andspices, to add anextra pop of flavorto your stock.Protein variationscan include chicken, seafood, orother meats for aunique flavor boost,depending on yourapplication.Use Carrots (peelsok), onions, garlic(skins, too!), celery,peppers, tomatoes,mushrooms, mildflavored greens suchas spinachstems and leaves ofparsley, thyme, basil,whole peppercorns,bay leavesChicken or turkeycarcass/bones (useleftovers after roasting), shrimp peels,lean fish bones &heads, ham bonescilantro, citrus,rosemary, lemongrass (too stronglyflavored)Strongly flavoredfish, fatty fish bonessuch as salmon andtroutDon’t Use citrus, cabbage,broccoli, cauliflower,pepper seeds, potatoscraps, asparagus,brussels sprouts,bitter greensAvoid7
8Lesson 1Lesson 6IntroductionFats, Cholesterol33
NotesThe Mediterranean DietThe focus of this diet is 9 nutritious food groups. Adding just a few of thesehealthy food groups into your diet can result in better mental and physical healthand may prevent deaths from heart disease and cancer.Food GroupFoods to TryVegetables2-3 cups per dayDark leafy greens, carrots,squash, peppers, eggplant,cucumbers, tomatoesLegumes2 cups per weekLentils, peas, beans, okra,chickpeas, peanutsFruits andNutsFruit: 1-1½ cups per dayNuts: ¼ cup per dayApples, berries, citrus,peaches, grapes, almonds,walnuts, cashews, pistachiosCereals andWhole Grains1 ½ cups per day(“whole grain”on ingredient list)Brown rice, corn, popcorn,quinoa, whole wheat breads,corn tortillas, oatsFish2 4-ounceservings per weekCod, drum, tuna, salmon, crabs,clams, shrimp, scallops, oysters,mackerelChoose plant-based fatsover animal fatsUnsaturated oils such as olive,canola, sesame, sunflower,ssafflower, cottonseedDairyLess than 1 cup(8 ounces) per dayLow fat and fermented: yogurt,cheese, kefir, cottage cheese,ricotta cheeseMeats3-4 ounces(about 1 serving) per dayPork tenderloin, chicken breastor trimmed thigh, lean groundbeefAlcoholWomen: 1 drink per dayMen: 2 drinks per dayAll alcohols are included butshould be consumed with meals.Avoid binge drinking.Oils / Fats32How Much?9
Make a Healthy DayAsk your snack these questions to be sure it has your best interests at heart:Aim to balance your food groupsthroughout the day rather thanputting too much thought into eachmeal. You don’t need every foodgroup present in every meal or snack.Is it. baked? made with whole grains? low sodium? reduced fat? just one serving?Good snacks say:YES!Does it have. no sugar added? no added salt? zero trans fat? about 100 calories? less than 10 grams of sugar? more than 5 grams of fiber? less than 1 gram of saturated fat?YES!Was it. fried? “flavor blasted?” stuffed or loaded? covered in caramel? dipped in chocolate?VeggiesGrains10 Fill half your meals with vegetables Choose a variety of veggies - the more colors, the better. Add vegetables to breakfast (to eggs, too!), sandwiches, pasta,and rice. Munch on raw veggies for a crunchy snack. You can’t havetoo much! Make at least half your grains whole. Start with whole wheat pasta, whole grain bread, andbrown rice. Also try corn tortillas, grits, oats, barley, quinoa, bulgur, andwild rice. Look on labels for the word “whole” to avoid marketinggimmicks.Good snacks say:NO!Group ExerciseMake a list of all the drinks you have on a typical day, like soda, or coffee withcream and sugar, or fruit juice (use what you drank yesterday).Calculate the calories and sugar you had just from drinks.31
Smart SnackingWhen hunger strikes, be ready to strike back! Before you grab just anything offthe shelf, make sure your snack choice is the right one. Try these snack ideaswhen you have that certain craving.CRUNCHY Vegetable sticks (carrot, celery,cucumber, bell pepper, zucchini) Broccoli or cauliflower spears Fruit slices (apples, pears) Unsalted rice cakes Unsalted popcornSALTY 1/4 cup sunflower seeds One dill pickle Palmful of lightly salted nuts Palmful of olives Hummus with veggie sticks 1 ounce low fat cheese Unbuttered popcorn (make yourown seasoning blend)ProteinSNACKS UNDER 200 CALORIESSavory/Salty Snacks: 8 tortilla chips and ¼ cup salsa(fewer calories with home madechips and salsa!) ½ cup raw veggies with 2 Tbsp. ofhummus 2 cups air-popped popcorn 1 ounce ham or turkey and 1 ouncelow-fat cheese roll-up 1 ounce trail mix ½ cup roasted chickpeas ½ cup homemade kale chipsSweet Snacks: ½ cup low-fat yogurt and ¼ cupgranolaSWEET 1 cup of unsweetended applesauce Fresh Fruits (mango, apple, banana, Apple or celery with 2 Tbsp. peanut[frozen] grapes, pineapple)butter Palmful of dried fruits 1 cup waldorf salad (apple, nuts,(no sugar added)raisins, greens, low fat yogurt) Unsweetened canned fruit 20 frozen grapes Plain yogurt or cottage cheese 1 rice cake with 1 Tbsp. Nutellawith fruit An ounce of dark chocolateBe sure to hydrate! You don’t need a lot of protein: only about 1/4 of your meal. Go lean with protein by choosing seafood, skinless chicken,and eggs. Incorporate more plant-based proteins like beans, lentils,nuts, and seeds.Fruits You only need about 1-2 servings of fruit per day. Having fruit with breakfast and a snack are easy ways toincorporate more fruit in your diet. Try having a piece of fruit to curb your sweet tooth. Fruit juice is not a good substitute for whole fruit.You should limit it.Dairy Limit dairy consumption. Try cultured dairy, like low-fat yogurt, and cheese insteadof milk. Switch to fat-free or low-fat milk and dairy products. Always measure your cheese.Fat Eat more unsaturated (plant-based) than saturated (animalbased) fat. Great choices include olive and canola oils, nuts, seeds,seafood, fish, and avocado. Always measure your oils and fats.THIRSTY Water! Club soda with fresh citrus and mint Half water or club soda with half100% fruit or veggie juice Unsweetened green tea3011
Portion ControlUse these everyday objects as guidelines for correct portion size.3 ounces meat deck of playing cards1 medium fruit tennis ballLesson 5123 ounces fish checkbook1 cup chopped rawvegetables or fruit baseball1.5 ounces cheese 4 dice2 Tbsp. peanut butter ping pong ball1 average bagel hockey puck1 teaspoon oil or butter tip of thumbSnacks, Fruits, Nuts29
NotesGoal SettingIt’s important to have long and short-term goals to achieve your healthy life.What is your big goal in terms of lifestyle? It could be weight loss, controllingyour diabetes, or adopting a Mediterranean-style diet.Start small. Add one goal once a week and make sure you stick to it! Add another goal the next week and stick to both goals. Keep adding goals as you go!Ultimate Goal:Example: Have 8 to 9 points on the Mediterranean Diet every day.Week 1:Week 2:Week 3:Week 4:Week 5:2813
NotesVegetarian Diets OverviewPotential health benefits of a vegetarian diet include: high in fiber, high in complex carbohydrates, low in saturated fat and can result in lowered cholesterol.However, some vitamin and mineral deficiencies can develop if an individualadheres strictly to this diet.DietEatsVegan Only plantbased foods.AvoidsHealth RisksAll products obtainedfrom animals, including dairy, eggs, honey,and gelatin.B12, Iron, Calcium,and Vitamin Deficiency.Lacto ConsumeMeat, eggs, seafoodVegetarians plant and milk and products containproducts.ing animal-derivedingredients like gelatinand Worcestershire.High intake ofsaturated fat fromdairy, B12, and Irondeficiency.Lacto Ovo ConsumeVegetarians plant, milkand egg products.High intake ofsaturated fat fromdairy, B12, and Irondeficiency.Pescatarians Consume seafood and plantproducts.Meat, seafood andproducts containinganimal-derived ingredients like gelatin andWorcestershire.Meat.High intake ofsaturated fat fromdairy, B12, and Irondeficiency.In order to make up for some of the nutrient deficiencies of the above vegetariandiets it is necessary to supplement with certain foods and sometimes over thecounter supplements.NutrientCalciumVitamin B12Proteinfortified products (soymilk) and nutritional yeastcomplementary proteinsIronwhole grains, nuts, leafy greens, seeds, fortified productsZinclegumes, seeds, nuts, pumpkin, wheat germ, cerealsVitamin D14Sourcesoy, leafy greens, almondsMushrooms, fortified soy and almond products (soymilk)27
26Lesson 4Lesson 2Lunch, VegetablesBreakfast & Dairy15
Breakfast BasicsNotesA well-balanced breakfast will total around 300 calories and contain complexcarbohydrates (including fiber), protein, and a little bit of healthy fats. The combination of these nutrients will keep you full and energized all morning long!Try a combination of these foods for a delicious and quick breakfast.QualityCarbohydratesWhole Grain BreadFruitDried FruitWhole Wheat CerealOatmealCornmealWhole Grain WafflesCorn TortillasVegetablesProteins &Healthy Fats1% MilkButter PeanutLowfat CheeseEggsPeanuts & NutsAlmond MilkSoy MilkChicken BreastLow-SodiumLunch MeatQuick Breakfast! Fruit SmoothiesCheese ToastEgg SandwichOatmeal with Fruit & NutsWhole Grain MuffinsPeanut Butter ToastHardboiled Egg & FruitEgg & Ham WrapVeggie OmeletBreakfast Tacos5 Breakfasts in 5 Minutes:1. Peanut Butter Banana Smoothie: Blend 1 over-ripe frozen banana, 1 tbsppeanut butter and ½ cup 1% milk.2. Cheese Toast: Melt 1 ½ ounces of low-fat cheese over 2 slices of whole wheattoast in a toaster oven or oven.3. Breakfast Tacos: Blend 1 egg with 2 Tbsp salsa, cook over medium heat, andtop with ½ oz low-fat cheese. Place on 2 corn tortillas.4. Cereal & Peanuts: Mix ½ cup of low-sugar whole grain cereal with a palmfulof peanuts. Place in a to-go cup or plastic bag.5. Make-ahead Muffins: Make a batch of muffins over the weekend, wrap individually in plastic and freeze. Remove from the freezer 15 minutes before eating.1625
Apps to Help You ShopBuild a Healthy PantryHealthy grocery shopping can be a struggle when you just don’t know what tobuy. Use this list to stock your pantry with the absolute essentials so that you’ll always be ready! Use the recipes on the next pages to get you started working withyour new pantry. All of the recipes require only the ingredients on this shoppinglist.Grocery IQGrocery GadgetShopping ListShopperRefrigerator Grocery ListGreen GrocerRecipe.comResources for Portion ControlMyPlateEpicurious24My Fitness PalFooducateAll RecipesSeafood WatchLemonsGarlicOnionsPotatoesCarrotsFrozen fruits and vegetables(i.e., broccoli, peas, corn) Parmesan cheese Eggs Yogurt LettuceSpices SaltPepper (we prefer cracked pepper)OreganoCuminPaprikaThymeChili PowderDry Goods Flour (whole wheat)Brown riceWhole wheat breadWhole wheat pastaOlive oilMustardWorcestershireVinegars (some of our favorites are red and white wine and cider)HoneyTomato products (such as diced tomato, tomato paste, tomato sauce)Low sodium canned beans (white beans, black beans, kidney beans,pinto beans, black eyed peas, garbanzo beans, etc.) Low sodium vegetable or chicken stock17
One Pot Bean ChiliIngredients:2 (15 oz) cans1 (15 oz) can1 cup2 tbsp2 tbsp½ each1 each1-2 each2 tsp2 cupsServings: 10Serving Size: 1 cupLow sodium beans (pinto, black, kidney, red, etc.), not drainedTomatoes, diced, low sodiumVegetable or Chicken Stock (look for low sodium, or makeyour own)Chili powderCumin, groundOnion, dicedBell peppers, dicedCarrots, dicedOregano, driedCorn, frozenMethod of Preparation:1. Mix all ingredients in a suitable sized saucepan or kettle. Mix well.2. Bring to a simmer over medium heat.3. Stir often, keeping on a simmer, for 15 minutes to 1 hour to meld flavors.4. Serve immediately, or cool and then reheat.Parmesan Pasta with White Beans Servings: 4Ingredients8 oz1 cup1 tbsp2-3 cloves1/2 cup¼ tsp1 (15 oz) can½ each½ tspTo taste4 tbspServing size: 1/4 of recipeWhole grain penne, bowtie, or other PastaReserved pasta waterOlive oilGarlic, mincedDry white wine, such as Pinot GrigioDried thymeWhite beans (such as cannellini), drained and rinsedLemon, juicedKosher saltBlack pepperParmesan cheese, gratedMeal PlanningSix Easy Steps:1. Assume that you will eat 21 meals per week. Add snacks,if needed.2. Plan for busy days appropriately (leftovers?).3. Plan to cross-utilize and repurpose ingredients.4. Select a few favorite recipes, especially ones that useleftovers.5. Plan to batch cook.6. Build a basic shopping list. Figure out what you alreadyhave and what you need to buy.Method of Preparation:1. Gather all the ingredients and equipment.2. In a large pot, bring 3 quarts of water to a boil. Once the water is boiling, addpasta. Cook until al dente and remove with a slotted spoon. RESERVE 1 CUP OFPASTA WATER.1823
(Parmesan Pasta with White Beans, cont.)Lesson 3Dinner, Legumes3. In a large sauté pan, heat the olive oil over medium-low heat. Once hot, addthe garlic, stirring constantly. If garlic is getting very dark, turn heat down. Cookfor about 1 minute until garlic is golden brown.4. Add the white wine, scraping up all the garlic bits off the bottom.5. Toss in the white beans, lemon juice, salt, pepper and pasta. Stir until ingredients are heated through. Add pasta water as neededto make sauce a little creamy.6. Toss in the parmesan cheese at the end, just before serving, and enjoy!Simple HummusIngredients:1-2 cloves1 (15 oz) can1 each¼ cup¾ Teaspoon½ Teaspoonto taste¼ CupServings: 4Serving size: ½ cupGarlic, freshGarbanzo beans, drained and rinsedLemon, juicedWaterSaltPepperHot sauce (optional)Olive oilMethod of Preparation:1. Gather all the ingredients and equipment.2. Blend all ingredients in a food processor or blender until smooth.3. Refrigerate after making.2219
How to Read a Nutrition Label4. Fiber & MicronutrientsReview the items in this section: foods that have more of these are generallyhealthier.5. Percent (%) Daily ValueIt is best for your daily total of macronutrients (protein, fat, and carbohydrates)to be less than the % Daily Value, and your micronutrients to be greater than thegiven %.6. Daily ValuesThe amounts of macronutrients are good targets, but keep in mind that mostpeople may need under 2,000 calories so amounts will need to be adjusted.Group ExerciseRead the Nutrition Facts labels of two similar items. Which item is better foryou? Why?Notes1. Serving SizeThe number of servings per container is very important. For example, the beefstew seen on the right has two servings - if you only glanced at the amount ofcalories, you might think that the whole package is only 250 calories rather thanthe actual total of 500 calories.2. Calories from Fat450 kcal is a good guideline for the total daily number of calories from fat (30%of 1500 calorie diet 450 calories).3. Fat, Cholesterol, and SodiumLimit the macronutrients in this section. Focus on the % Daily Value for a 2,000calorie diet as a target.2021
Paleo Diet Wants you to eat like hunter-gatherer ancestors. All lean meats, fish, . Fad Diet The Claims Pros Cons Negative Calorie Diet Wants you to eat 'negative calorie' foods that will cost . 1,200 1,600 1,800 2,000 1,800 1,600 1,400-1,600 1,600-2,000 2,000 2,000-2,200 2,000 1,800 1,400-1,800
