Healthy Diet Menu

Day One

Breakfast:

Spicy breakfast burrito (tortilla, scrambled egg, black beans and salsa)

1 cup orange juice

1 cup fat-free milk

Lunch:

A "deli special" roast beef or chicken sandwich on whole-grain bread (with lettuce, sauteed mushrooms, part-skim mozzarella, and yellow mustard)

3/4 cup baked potato wedges

Dinner:

5-ounce broiled salmon (stuffed with bread crumbs, celery, and onions) served with rice and slivered almonds

1/2 cup steamed broccoli

1 cup fat-free milk

Snacks:

1 cup cantaloupe

Day Two

Breakfast:

Cold cereal with raisins and fat-free milk

1 small banana

Slice of whole-wheat toast with margarine and jelly

Lunch:

Smoked turkey sandwich on whole-wheat pita bread (with romaine lettuce, tomato slices, salad dressing and mustard)

1/2 cup apple slices

1 cup tomato juice

Dinner:

5-ounce grilled top loin steak

3/4 cup mashed potatoes

1/2 cup steamed carrots with honey

Whole-wheat dinner roll

1 cup fat-free milk

Snacks:

1 cup low-fat yogurt with fruit

Day Three

Breakfast:

Cooked oatmeal with raisins and margarine

1/2 cup fat-free milk

1 cup orange juice

Lunch:

"South-of-the-border" taco salad (tortilla chips, ground turkey, black beans, iceberg lettuce, tomato slices, low-fat cheddar, salsa, avocado and lime juice)

1 unsweetened drink

Dinner:

Spinach lasagna with ricotta and mozzarella cheese

Whole-wheat dinner roll

One cup fat-free milk

Snack:

1/2-ounce dry-roasted almonds

1/4 cup pineapple

2 tablespoons raisins

Day Four

Breakfast:

3 buckwheat pancakes with margarine and maple syrup

1/2 cup strawberries

3/4 cup honeydew melon

1/2 cup fat-free milk

Lunch:

Manhattan clam chowder

10 whole-wheat crackers

1 medium orange

1 cup fat-free milk

Dinner:

Asian veggie stir fry (with tofu, bok choy, bell peppers)

1 cup brown rice

1 cup lemon-flavored ice tea

Snacks:

1 large banana

1 cup yogurt with fruit

1 ounce sunflower seeds

Healthy Food : Tuna

Why it’s good for you: Tuna is high in protein, vitamin B, selenium and omega-3 fatty acids. Pregnant women and small children should limit their intake of it, however, because tuna is also high in the neurotoxin methylmercury. For everyone else, tuna — including canned — is a good sandwich and salad staple.
How to eat it: A tuna sandwich is an easy on-the-go lunch. You can also top whole-grain crackers with tuna for a delicious snack.
Serving size: 3 oz.
Calories: 99

Recipe: Dr. Janet’s Tuna and Tofu Salad
Yield: 2 servings
Salad
Ingredients
4 cups red leaf lettuce, washed, dried and torn
1 large ripe tomato, diced
½ large Vidalia sweet onion, sliced
¼ cup green onions, sliced
½ cup sliced button mushrooms
1 block (14-oz. package) extra-firm tofu
1  can (12 oz.) water-packed tuna

Method Of Cooking :
Arrange lettuce on a large salad plate. Cut tofu into 1-in. cubes and add to salad. Mix tomato and onion together and sprinkle over tofu. Sprinkle drained tuna flakes over tomato mixture, then add green onions. Pour chilled dressing in desired amount over salad before serving.

Dressing
Ingredients
1 clove garlic, minced
1 tablespoon balsamic vinegar (well aged)
1 ½ teaspoons Dijon mustard
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/3 cup extra-virgin olive oil

Method Of Cooking : 
Whisk together all dressing ingredients except the oil and blend until smooth. Slowly add in the oil and mix until dressing has a thick consistency. Chill dressing until ready to serve salad.

Nutrition per serving (½ recipe):
Calories: 461
Fat: 17 g
Cholesterol: 51 mg
Sodium: 779 mg
Carbohydrates: 15 g
Dietary fiber: 2 g
Sugars: 7 g
Protein: 60 g

Recipe excerpted from Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, December 2006). To learn more about this book, visit DrJanet.com

Healty Food : Almond

Why they’re good for you: Like other tree nuts, almonds are a rich source of protein. They’re also high in calcium and monounsaturated fat (the heart-healthy kind found in olive oil). A daily handful could help lower your bad LDL cholesterol and risk of heart disease.
How to eat them: If you’re eating almonds plain, go for the dry-roasted, unsalted variety. Buy sliced almonds and sprinkle them on salads or into baked goods. They also make scrumptious nut butters. For people who avoid dairy, almond milk is a tasty alternative.
Serving size: 1 oz. (about 23 nuts)
Calories: 163

Recipe: Dr. Janet’s Chocolate Almond Decadence
Yield: 12 servings (slices)

Cake
Ingredients
6 squares of Baker’s unsweetened baking chocolate
¾ cup Take Control light margarine
2 cups sugar
½ cup flour
½ cup almond flour (grind raw, natural almonds in a food processor until they’re a fine powder)
1 cup (4 oz.) unsweetened applesauce
3 egg whites
1 teaspoon vanilla extract
½ cup Nestlé Toll House semisweet chocolate mini morsels

Method Of Cooking :
Preheat oven to 350°F. Spray a 9-in.-by-13-in. baking pan with nonstick cooking spray and set aside. Combine the first two ingredients in a large microwavable bowl and microwave on high for 2 minutes. Remove and stir until chocolate is totally melted. In another large mixing bowl, combine sugar, flour and almond flour. Add in remaining ingredients and mix well until completely blended. Pour batter into baking pan and bake for 30 to 35 minutes or until center is firm to the touch. Let stand until set and serve warm, topped with raspberry coulis and fat-free whipped topping if desired.

Raspberry coulis
Ingredients
2 ½ cups fresh raspberries
1/3 cup sugar
1 teaspoon fresh lemon juice

Method Of Cooking : 
In a saucepan, combine raspberries, sugar and lemon juice and cook over low heat, stirring gently until sugar is dissolved. When mixture just begins to simmer, remove from heat and pour into a food processor. Process until smooth. Drizzle coulis over chocolate almond cake; add a dollop of fat-free whipped topping.

Nutrition per serving (1 slice of cake, with 2 tablespoons raspberry coulis):
Calories: 378
Fat: 19 g
Sodium: 125 mg
Carbohydrates: 57 g
Dietary fiber: 5 g
Sugars: 45 g
Protein: 5 g

Recipe excerpted from Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, December 2006). To learn more about this book, visit DrJanet.com

Healthy Food : Tomatoes

Why they’re good for you: This familiar fruit has a long list of nutrients, including vitamins A, C and K. Its deep red color comes courtesy of the antioxidant lycopene, which helps lower inflammation and cholesterol and is linked to better heart health.
How to eat them: You know the drill; tomatoes can be chopped up and added to just about anything. They also make a great base ingredient for several fall soup recipes.
Serving size: 1 cup fresh or cooked
Calories: 32–43

Recipe: Dr. Janet’s Roasted Fresh Tomato Soup
Yield: 6 servings
Ingredients
3 ½ lb. ripe tomatoes, halved
1 small onion, peeled and quartered
2 garlic cloves, halved
2 tablespoons extra-virgin olive oil
2 tablespoons fresh thyme
1 teaspoon kosher salt
¼ teaspoon freshly ground black pepper
15 fresh basil leaves

Method Of Cooking :
Preheat oven to 400°F. Spray a large rimmed baking sheet with nonstick cooking spray. Place tomatoes, onion and garlic on the prepared pan. Drizzle with the olive oil, thyme, ½ teaspoon salt and pepper. Shake the pan back and forth a few times to coat the vegetables with the oil and seasonings. Bake until tender, about 25 minutes. When cool, blend the roasted tomatoes, along with the basil and the remaining ½ teaspoon salt, in batches if necessary. Transfer to a saucepan and heat if desired, or refrigerate to chill.

Nutrition per serving (1 cup):
Calories: 135
Fat: 10 g
Sodium: 208 mg
Carbohydrates: 12 g
Dietary fiber: 4 g
Sugars: 7 g
Protein: 3 g

Recipe excerpted from Prevent a Second Heart Attack by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, February 2011). To learn more about this book, visit DrJanet.com or PreventaSecondHeartAttack.com

Healthy Food : Sweet Potato

Why they’re good for you: Not only are they tasty, but sweet potatoes also pack high levels of potassium that help lower your blood pressure and reduce stroke risk. If you eat the skin, you get a filling dose of fiber too.
How to eat them: Bake, mash or boil them or add them to soups or casseroles.
Serving size: 1 cup cooked
Calories: 180



Recipe: Dr. Janet’s Roasted Sweet-Potato Fries
Yield: 4 servings
Ingredients
4 small sweet potatoes, scrubbed and dried (about 1 ½ lb.)
3 tablespoons olive oil
1 teaspoon salt-free seasoning blend
¼ cup minced fresh rosemary (from one small bunch)

Method Of Cooking
Preheat oven to 425°F. Cover a large baking sheet with aluminum foil. Halve potatoes lengthwise and then cut each piece in half again into 4 wedges and place in a large bowl. Toss with oil, salt-free seasoning blend and rosemary. Place potatoes on baking sheet in a single layer, with the cut side of potatoes down. Bake for 15 minutes. With tongs, turn the potatoes over to place the other cut side down. Return to the oven and bake for an additional 15 minutes. Serve immediately.

Nutrition per serving (8 fries):
Calories: 238
Sodium: 94 mg
Fat: 10 g (EPA 0 g, DHA 0 g, ALA 0 g)
Carbohydrates: 35 g
Dietary fiber: 5 g
Sugars: 7 g
Protein: 3 g

Recipe excerpted from the upcoming Blood Pressure Down by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, May 2013). To learn more about this book, visit DrJanet.com

Healthy Food : Spinach

Why it’s good for you: Spinach is chock-full of nutrients, including iron, calcium and vitamin A, which keeps the eyes and skin healthy. Spinach also packs folate, which helps the body form healthy red blood cells and prevents birth defects during pregnancy.
How to eat it: In your salads, sandwiches and omelets
Serving size: 1 cup fresh or ½ cup cooked
Calories: 7–21

Recipe: Dr. Janet’s Spinach, Apple and Walnut Salad
Yield: 4 servings
Salad
Ingredients
6 cups organic baby spinach leaves
1 green apple, cored and thinly sliced
1 ripe pear, cored and thinly sliced
½ cup chopped walnuts
4 teaspoons Gorgonzola cheese, crumbled

Method Of Cooking
Preheat a toaster oven to 350ºF. Spread walnuts on an aluminum-foil-covered baking pan. Toast walnuts in toaster oven for approximately 3 minutes, shaking pan occasionally to prevent scorching. Place spinach, apple slices and walnuts in a bowl and toss. Serve in salad bowls and sprinkle each with 1 teaspoon Gorgonzola cheese and 1 tablespoon dressing (see below).

Dressing
Ingredients
¼ cup red wine vinegar
¼ teaspoon balsamic vinegar
Juice from 1 lemon
Dash pepper
1 tablespoon Dijon mustard
¼ cup 100% pure maple syrup
¼ cup canola oil

Method Of Cooking
In a food processor, blend all ingredients except oil. Slowly pour oil into food processor, pulsing until well blended. Chill until ready to servve salad.

Nutrition per serving (¼ of the salad plus 1 tablespoon of salad dressing):
Calories: 208
Fat: 15 g
Sodium: 155 mg
Carbohydrates: 21 g
Dietary fiber: 5 g
Sugars: 11 g
Protein: 4 g

Recipe excerpted from Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, December 2006). To learn more about this book, visit DrJanet.com