Recipe Companion. The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine. Dr Terry Wahls LLC 2/15/2014
|
|
|
- Karen Willis
- 7 years ago
- Views:
Transcription
1 Recipe Companion The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine Dr Terry Wahls LLC 2/15/2014 Supplementary Food and Nutrition Information for Recipes Published in The Wahls Protocol.
2 Recipe Companion prepared by Catherine A. Chenard, MS, RD, LD and Robin G. Olson for Dr Terry Wahls LLC Copyright 2014 Dr Terry Wahls LLC All rights reserved
3 This page is intentionally blank
4 Table of Contents Introduction... 1 Recipe Nutrition Information Smoothies Beet Mango-berry-Ginger-Soy... 3 Beet--Cherry-Ginger... 4 Bok Choy-Kiwi-Strawberry... 5 Bok Choy--Pineapple... 6 Cilantro--Pineapple... 7 Collards-Muskmelon-Watermelon-Soy... 8 Kale--Pineapple-Soy... 9 Kale--Soy Kale-Coconut- Tea Parsley-Grape Parsley-Grape-Kiwi Spinach-berry-Coconut Spinach-Honeydew-Kiwi-Almond Spinach-Strawberry-Peach Skillet Meals Basic Meat and s - Ham and Collards Lamb Chops and Broccoli Steak and Mustard s Salmon and Mustard s Pork Chops and Cabbage Heart and Mustard s Algerian Chicken Algerian Vegetarian Algerian Chicken (Wahls Paleo Plus version) Rosemary Chicken Liver, Onions, and Mushrooms Liver Pate Wahls Pizza Rawmeson Soups Bone Broth-Avocado Bone Broth-Carrot Bone Broth-Cauliflower-Turmeric Bone Broth-Pepper Coconut -Fish Seafood Tomato... 36
5 Soups, continued Kale-Sausage Vegetarian Kale Chili with Beans Seafood Stew Seafood Stew (Wahls Paleo version) Seafood Stew (Wahls Paleo Plus version) Salads Salmon Salad Chicken Salad Side Dishes Beet s and Bacon Brussels Sprouts, Bacon and Cranberries Mashed Turnips Sautéed Cabbage Quinoa and Peppers Beet and Cabbage Mixture Beet and Cranberry Mixture Beverages Bone Broth Tea Turmeric Tea Hot Cocoa Desserts Fruit Pudding-Mixed Berry Raspberry-Flaxseed Pudding Wahls Fudge Wahls Fudge (Wahls Paleo Plus version) Wahls Paleo Recipe List Wahls Paleo Plus Recipe List Technical Notes... 63
6 Introduction This Recipe Companion was developed to assist you in using recipes published in The Wahls Protocol as part of your personal Wahls, Wahls Paleo, or Wahls Paleo Plus eating plan. In the pages that follow you will find nutrition information for the recipes that will answer questions often asked by individuals as they begin following the Wahls Protocol. Which recipes are suitable for the Wahls, Wahls Paleo or Wahls Paleo Plus diets? All recipes in the Table of Contents are suitable for the Wahls diet. To help you easily find recipes that follow the food rules for the Wahls Paleo and Wahls Paleo Plus diets we have created separate recipe lists for these diets on page 59 and 61. You can also look for the Diet Category on each recipe page which tells you whether that recipe meets the food rules for the Wahls, Wahls Paleo, or Wahls Paleo Plus diets. Put it into Practice: The sample smoothie recipe on the next page is suitable for the Wahls diet only. The recipe contains soy milk, a prohibited food on the Wahls Paleo and Wahls Paleo Plus eating plans, so this recipe is not acceptable for those diets. How do I count a recipe as part of my daily of leafy greens, sulfur and color? We re glad you asked! Each recipe page includes the number of Wahls Food Groups per Serving. The phrase Wahls Food Group is our way of referring to,, Color and other categories of Wahls foods found in Appendix A of the book. Put it into Practice: If you ate one serving of the sample smoothie, you would count it as 1/2 cup, 0, and 1 cup Color. If you ate two servings, then double the! Note: 2 of fresh, raw, loosely packed leafy greens are credited as 1 cup. 1 cup cooked leafy greens are counted as a 1 cup serving. Which recipes are good sources of calcium? The nutrient table on each recipe page includes a column for the Percent Daily Value. Recipes with a value of 20% or more are considered high in that nutrient. Put it into Practice: One serving of the smoothie recipe on the next page is high in calcium. It is also high in 16 other nutrients including dietary fiber, protein, vitamin A and vitamin C! Note: Recipes with a Percent Daily Value of 5% or less are considered low in that nutrient. Daily values have not been established for all nutrients. The Daily Value for protein, fat, and carbohydrate may be higher or lower than amounts typically consumed when following the Wahls Paleo and Wahls Paleo Plus diets The Wahls Foundation
7 Sample Smoothie Serving Size: 1 recipe Recipe: 1 cup collards, fresh, raw ½ cup muskmelon cubes, fresh ½ cup watermelon cubes, fresh 1 cup soy milk, unsweetened, organic, with added calcium and vitamin D 1 nutritional yeast water/ice as desired Diet Category: Wahls from Fat 168 kcal 40 kcal Daily Value 1 Fat g 65 g 7 % g 20 g 3 % g 0 mg 300 mg 0 % Sodium 109 mg 2400 mg 5 % Carbohydrate g 8 % g 28 % g g 28 % Vitamin A Activity 6039 IU 5000 IU 121 % Vitamin C mg 60 mg 82 % Calcium 371 mg 1000 mg 37 % Iron mg 18 mg 11 % Vitamin D 120 IU 400 IU 30 % Vitamin E 2 IU 30 IU 5 % Vitamin K mcg 80 mcg 243 % Thiamin mg 1.5 mg 362 % Riboflavin mg 1.7 mg 346 % Niacin mg 20 mg 160 % Vitamin B mg 2.0 mg 277 % Folic Acid 235 mcg 400 mcg 59 % Vitamin B mcg 6 mcg 123 % Pantothenic Acid mg 10 mg 10 % Phosphorus 225 mg 1000 mg 23 % Magnesium 72 mg 400 mg 18 % Zinc mg 15 mg 18 % Selenium mcg 70 mcg 27 % Copper mg 2.0 mg 16 % Manganese mg 2.0 mg 28 % Potassium 836 mg 3500 mg 24 % Percent Daily Value 5% or less is low 20% or more is an excellent source The Wahls Foundation
8 Beet-Mango-berry-Ginger-Soy Smoothie Serving Size: 1 recipe Recipe: ½ cup beet, raw, pieces ½ cup mango, sliced ½ cup blueberries, fren, unsweetened ½ tsp ginger root, sliced 1 cup soy milk, unsweetened, organic, with added calcium and vitamin D 1 nutritional yeast water/ice as desired Diet Category: Wahls from Fat 248 kcal 46 kcal Fat g 65 g 8 % g 20 g 4 % g 0 mg 300 mg 0 % Sodium 150 mg 2400 mg 6 % Carbohydrate g 300 g 14 % g g g 45 % 28 % Vitamin A Activity 1468 IU 5000 IU 29 % Vitamin C mg 60 mg 62 % Calcium 341 mg 1000 mg 34 % Iron mg 18 mg 13 % Vitamin D 120 IU 400 IU 30 % Vitamin E 2 IU 30 IU 7 % Vitamin K mcg 80 mcg 38 % Thiamin mg 1.5 mg 362 % Riboflavin mg 1.7 mg 347 % Niacin mg 20 mg 162 % Vitamin B mg 2.0 mg 280 % Folic Acid 274 mcg 400 mcg 69 % Vitamin B mcg 6 mcg 123 % Pantothenic Acid mg 10 mg 11 % Phosphorus 254 mg 1000 mg 25 % Magnesium 85 mg 400 mg 21 % Zinc mg 15 mg 19 % Selenium mcg 70 mcg 27 % Copper mg 2.0 mg 23 % Manganese mg 2.0 mg 43 % Potassium 916 mg 3500 mg 26 % The Wahls Foundation
9 Beet--Cherry-Ginger Smoothie Serving Size: 1 recipe Recipe: ½ cup beet, raw, pieces 1 small orange, approx. ½ cup 1 cup cherries, fresh, sweet 1 nutritional yeast water/ice as desired Diet Category: Wahls, Wahls Paleo from Fat 208 kcal 9 kcal Fat g 65 g 2 % g 20 g 1 % g 0 mg 300 mg 0 % Sodium 63 mg 2400 mg 3 % Carbohydrate g 300 g 16 % g g g 39 % 17 % Vitamin A Activity 337 IU 5000 IU 7 % Vitamin C mg 60 mg 109 % Calcium 81 mg 1000 mg 8 % Iron mg 18 mg 9 % Vitamin D 0 IU 400 IU 0 % Vitamin E 1 IU 30 IU 2 % Vitamin K mcg 80 mcg 4 % Thiamin mg 1.5 mg 362 % Riboflavin mg 1.7 mg 318 % Niacin mg 20 mg 158 % Vitamin B mg 2.0 mg 274 % Folic Acid 242 mcg 400 mcg 60 % Vitamin B mcg 6 mcg 73 % Pantothenic Acid mg 10 mg 12 % Phosphorus 171 mg 1000 mg 17 % Magnesium 57 mg 400 mg 14 % Zinc mg 15 mg 15 % Selenium mcg 70 mcg 19 % Copper mg 2.0 mg 14 % Manganese mg 2.0 mg 21 % Potassium 931 mg 3500 mg 27 % The Wahls Foundation
10 Bok Choy-Kiwi-Strawberry Smoothie Serving Size: 1 recipe Recipe: 1 cup bok choy, fresh, raw 1 cup kiwi, green, cut pieces 1 cup strawberries, fren, unsweetened 1 nutritional yeast water/ice as desired Diet Category: Wahls, Wahls Paleo Color Meat Coconut from Fat 229 kcal 15 kcal Fat g 65 g 3 % g 20 g 1 % g 0 mg 300 mg 0 % Sodium 74 mg 2400 mg 3 % Carbohydrate g 300 g 17 % g g g 52 % 17 % Vitamin A Activity 3384 IU 5000 IU 68 % Vitamin C mg 60 mg 482 % Calcium 188 mg 1000 mg 19 % Iron mg 18 mg 18 % Vitamin D 0 IU 400 IU 0 % Vitamin E 5 IU 30 IU 15 % Vitamin K mcg 80 mcg 137 % Thiamin mg 1.5 mg 361 % Riboflavin mg 1.7 mg 321 % Niacin mg 20 mg 164 % Vitamin B mg 2.0 mg 280 % Folic Acid 261 mcg 400 mcg 65 % Vitamin B mcg 6 mcg 73 % Pantothenic Acid mg 10 mg 12 % Phosphorus 212 mg 1000 mg 21 % Magnesium 84 mg 400 mg 21 % Zinc mg 15 mg 17 % Selenium mcg 70 mcg 21 % Copper mg 2.0 mg 23 % Manganese mg 2.0 mg 49 % Potassium 1241 mg 3500 mg 35 % The Wahls Foundation
11 Bok Choy--Pineapple Smoothie Serving Size: 1 recipe Recipe: 1 cup bok choy, fresh, raw 2 small oranges, approx. 1 cup 1 cup pineapple chunks, fresh 1 nutritional yeast water/ice as desired Diet Category: Wahls, Wahls Paleo Amount Reported from Fat 170 kcal 8 kcal Fat g 65 g 1 % g 20 g 1 % g 0 mg 300 mg 0 % Sodium 59 mg 2400 mg 2 % Carbohydrate g 300 g 13 % g g g 30 % 15 % Vitamin A Activity 3439 IU 5000 IU 69 % Vitamin C mg 60 mg 269 % Calcium 147 mg 1000 mg 15 % Iron mg 18 mg 9 % Vitamin D 0 IU 400 IU 0 % Vitamin E 0 IU 30 IU 2 % Vitamin K mcg 80 mcg 41 % Thiamin mg 1.5 mg 369 % Riboflavin mg 1.7 mg 319 % Niacin mg 20 mg 161 % Vitamin B mg 2.0 mg 283 % Folic Acid 237 mcg 400 mcg 59 % Vitamin B mcg 6 mcg 73 % Pantothenic Acid mg 10 mg 12 % Phosphorus 149 mg 1000 mg 15 % Magnesium 57 mg 400 mg 14 % Zinc mg 15 mg 15 % Selenium mcg 70 mcg 19 % Copper mg 2.0 mg 17 % Manganese mg 2.0 mg 86 % Potassium 706 mg 3500 mg 20 % The Wahls Foundation
12 Cilantro--Pineapple Smoothie Serving Size: 1 recipe Recipe: 1 cup cilantro, fresh 1 small orange, approx. ½ cup 1 cup pineapple chunks, fresh 1 nutritional yeast water/ice as desired Diet Category: Wahls, Wahls Paleo Color Meat Coconut from Fat 164 kcal 7 kcal Fat g 65 g 1 % g 20 g 0 % g 0 mg 300 mg 0 % Sodium 28 mg 2400 mg 1 % Carbohydrate g 300 g 12 % g g g 29 % 13 % Vitamin A Activity 1391 IU 5000 IU 28 % Vitamin C mg 60 mg 224 % Calcium 89 mg 1000 mg 9 % Iron mg 18 mg 7 % Vitamin D 0 IU 400 IU 0 % Vitamin E 1 IU 30 IU 3 % Vitamin K mcg 80 mcg 63 % Thiamin mg 1.5 mg 367 % Riboflavin mg 1.7 mg 318 % Niacin mg 20 mg 161 % Vitamin B mg 2.0 mg 278 % Folic Acid 201 mcg 400 mcg 50 % Vitamin B mcg 6 mcg 73 % Pantothenic Acid mg 10 mg 13 % Phosphorus 130 mg 1000 mg 13 % Magnesium 49 mg 400 mg 12 % Zinc mg 15 mg 14 % Selenium mcg 70 mcg 19 % Copper mg 2.0 mg 19 % Manganese mg 2.0 mg 84 % Potassium 613 mg 3500 mg 18 % The Wahls Foundation
13 Collards-Muskmelon-Watermelon-Soy Smoothie Serving Size: 1 recipe Recipe: 1 cup collards, fresh, raw ½ cup muskmelon cubes, fresh ½ cup watermelon cubes, fresh 1 cup soy milk, unsweetened, organic, with added calcium and vitamin D 1 nutritional yeast water/ice as desired Diet Category: Wahls from Fat 168 kcal 40 kcal Fat g 65 g 7 % g 20 g 3 % g 0 mg 300 mg 0 % Sodium 109 mg 2400 mg 5 % Carbohydrate g 8 % g g g 28 % 28 % Vitamin A Activity 6039 IU 5000 IU 121 % Vitamin C mg 60 mg 82 % Calcium 371 mg 1000 mg 37 % Iron mg 18 mg 11 % Vitamin D 120 IU 400 IU 30 % Vitamin E 2 IU 30 IU 5 % Vitamin K mcg 80 mcg 243 % Thiamin mg 1.5 mg 362 % Riboflavin mg 1.7 mg 346 % Niacin mg 20 mg 160 % Vitamin B mg 2.0 mg 277 % Folic Acid 235 mcg 400 mcg 59 % Vitamin B mcg 6 mcg 123 % Pantothenic Acid mg 10 mg 10 % Phosphorus 225 mg 1000 mg 23 % Magnesium 72 mg 400 mg 18 % Zinc mg 15 mg 18 % Selenium mcg 70 mcg 27 % Copper mg 2.0 mg 16 % Manganese mg 2.0 mg 28 % Potassium 836 mg 3500 mg 24 % The Wahls Foundation
14 Kale--Pineapple-Soy Smoothie Serving Size: 1 recipe Recipe: 1 cup kale, fresh, raw 1 small orange, approx. ½ cup 1 cup pineapple chunks, fresh 1 cup soy milk, unsweetened, organic, with added calcium and vitamin D 1 nutritional yeast water/ice as desired Diet Category: Wahls from Fat 269 kcal 43 kcal Fat g 65 g 8 % g 20 g 4 % g 0 mg 300 mg 0 % Sodium 118 mg 2400 mg 5 % Carbohydrate g 300 g 16 % g g g 43 % 32 % Vitamin A Activity IU 5000 IU 222 % Vitamin C mg 60 mg 352 % Calcium 456 mg 1000 mg 46 % Iron mg 18 mg 18 % Vitamin D 120 IU 400 IU 30 % Vitamin E 2 IU 30 IU 8 % Vitamin K mcg 80 mcg 696 % Thiamin mg 1.5 mg 376 % Riboflavin mg 1.7 mg 351 % Niacin mg 20 mg 164 % Vitamin B mg 2.0 mg 291 % Folic Acid 234 mcg 400 mcg 59 % Vitamin B mcg 6 mcg 123 % Pantothenic Acid mg 10 mg 13 % Phosphorus 266 mg 1000 mg 27 % Magnesium 104 mg 400 mg 26 % Zinc mg 15 mg 19 % Selenium mcg 70 mcg 27 % Copper mg 2.0 mg 33 % Manganese mg 2.0 mg 124 % Potassium 1129 mg 3500 mg 32 % The Wahls Foundation
15 Serving Size: 1 recipe Kale--Soy Smoothie Recipe: 1 cup kale, fresh, raw 1 small orange, approx. ½ cup 1 cup soy milk, unsweetened, organic, with added calcium and vitamin D 1 nutritional yeast water/ice as desired Diet Category: Wahls from Fat 186 kcal 41 kcal Fat g 65 g 8 % g 20 g 3 % g 0 mg 300 mg 0 % Sodium 123 mg 2400 mg 5 % Carbohydrate g 300 g 9 % g g g 33 % 30 % Vitamin A Activity IU 5000 IU 220 % Vitamin C mg 60 mg 220 % Calcium 440 mg 1000 mg 44 % Iron mg 18 mg 15 % Vitamin D 120 IU 400 IU 30 % Vitamin E 2 IU 30 IU 8 % Vitamin K mcg 80 mcg 695 % Thiamin mg 1.5 mg 367 % Riboflavin mg 1.7 mg 348 % Niacin mg 20 mg 160 % Vitamin B mg 2.0 mg 281 % Folic Acid 204 mcg 400 mcg 51 % Vitamin B mcg 6 mcg 123 % Pantothenic Acid mg 10 mg 10 % Phosphorus 252 mg 1000 mg 25 % Magnesium 86 mg 400 mg 21 % Zinc mg 15 mg 18 % Selenium mcg 70 mcg 27 % Copper mg 2.0 mg 25 % Manganese mg 2.0 mg 47 % Potassium 950 mg 3500 mg 27 % The Wahls Foundation
16 Kale-Coconut- Tea Smoothie Serving Size: 1 recipe Recipe: 1 cup kale, fresh, raw ¾ cup coconut milk, canned, unsweetened, ~14g fat per 1/3 cup 1 tsp matcha green tea powder 1 tsp cardamom water/ice as desired Diet Category: Wahls, Wahls Paleo, Wahls Paleo Plus from Fat 409 kcal 303 kcal Fat g 65 g 56 % g 20 g 158 % g 0 mg 300 mg 0 % Sodium 33 mg 2400 mg 1 % Carbohydrate g 300 g 8 % g g g 14 % 10 % Vitamin A Activity IU 5000 IU 206 % Vitamin C mg 60 mg 138 % Calcium 39 mg 1000 mg 4 % Iron mg 18 mg 18 % Vitamin D 0 IU 400 IU 0 % Vitamin E 2 IU 30 IU 6 % Vitamin K mcg 80 mcg 684 % Thiamin mg 1.5 mg 8 % Riboflavin mg 1.7 mg 25 % Niacin mg 20 mg 9 % Vitamin B mg 2.0 mg 12 % Folic Acid 162 mcg 400 mcg 40 % Vitamin B mcg 6 mcg 0 % Pantothenic Acid mg 10 mg 6 % Phosphorus 166 mg 1000 mg 17 % Magnesium 131 mg 400 mg 33 % Zinc mg 15 mg 11 % Selenium mcg 70 mcg 11 % Copper mg 2.0 mg 31 % Manganese mg 2.0 mg 381 % Potassium 1594 mg 3500 mg 46 % The Wahls Foundation
17 Parsley-Grape Smoothie Serving Size: 1 recipe Recipe: 1 cup parsley, fresh 2 grapes, green, fresh 1 nutritional yeast water/ice as desired Diet Category: Wahls, Wahls Paleo from Fat 263 kcal 12 kcal Fat g 65 g 2 % g 20 g 2 % g 0 mg 300 mg 0 % Sodium 59 mg 2400 mg 2 % Carbohydrate g 300 g 21 % g g g 27 % 17 % Vitamin A Activity 5254 IU 5000 IU 105 % Vitamin C mg 60 mg 187 % Calcium 131 mg 1000 mg 13 % Iron mg 18 mg 29 % Vitamin D 0 IU 400 IU 0 % Vitamin E 2 IU 30 IU 8 % Vitamin K mcg 80 mcg 1285 % Thiamin mg 1.5 mg 370 % Riboflavin mg 1.7 mg 327 % Niacin mg 20 mg 161 % Vitamin B mg 2.0 mg 280 % Folic Acid 229 mcg 400 mcg 57 % Vitamin B mcg 6 mcg 73 % Pantothenic Acid mg 10 mg 10 % Phosphorus 191 mg 1000 mg 19 % Magnesium 67 mg 400 mg 17 % Zinc mg 15 mg 18 % Selenium mcg 70 mcg 18 % Copper mg 2.0 mg 29 % Manganese mg 2.0 mg 18 % Potassium 1085 mg 3500 mg 31 % The Wahls Foundation
18 Parsley-Grape-Kiwi Smoothie Serving Size: 1 recipe Recipe: 1 cup parsley, fresh 1 cup grapes, green, fresh 1 kiwi fruit, green fresh, approx. 1/3 cup 1 nutritional yeast water/ice as desired Diet Category: Wahls, Wahls Paleo from Fat 201 kcal 13 kcal Fat g 65 g 2 % g 20 g 1 % g 0 mg 300 mg 0 % Sodium 58 mg 2400 mg 2 % Carbohydrate g 300 g 15 % g g g 30 % 16 % Vitamin A Activity 5214 IU 5000 IU 104 % Vitamin C mg 60 mg 267 % Calcium 140 mg 1000 mg 14 % Iron mg 18 mg 27 % Vitamin D 0 IU 400 IU 0 % Vitamin E 3 IU 30 IU 10 % Vitamin K mcg 80 mcg 1292 % Thiamin mg 1.5 mg 364 % Riboflavin mg 1.7 mg 322 % Niacin mg 20 mg 161 % Vitamin B mg 2.0 mg 276 % Folic Acid 244 mcg 400 mcg 61 % Vitamin B mcg 6 mcg 73 % Pantothenic Acid mg 10 mg 10 % Phosphorus 185 mg 1000 mg 18 % Magnesium 68 mg 400 mg 17 % Zinc mg 15 mg 18 % Selenium mcg 70 mcg 18 % Copper mg 2.0 mg 24 % Manganese mg 2.0 mg 16 % Potassium 1012 mg 3500 mg 29 % The Wahls Foundation
19 Spinach-berry-Coconut Smoothie Serving Size: 1 recipe Recipe: 1 cup spinach, fresh, raw 1 cup blueberries, fren, unsweetened 1 cup coconut milk, full fat 1 tsp cinnamon, ground 1 nutritional yeast water/ice as desired Diet Category: Wahls, Wahls Paleo, Wahls Paleo Plus from Fat 624 kcal 415 kcal Fat g 65 g 76 % g 20 g 211 % g 0 mg 300 mg 0 % Sodium 63 mg 2400 mg 3 % Carbohydrate g 300 g 16 % g g g 50 % 20 % Vitamin A Activity 2927 IU 5000 IU 59 % Vitamin C mg 60 mg 28 % Calcium 94 mg 1000 mg 9 % Iron mg 18 mg 21 % Vitamin D 0 IU 400 IU 0 % Vitamin E 3 IU 30 IU 9 % Vitamin K mcg 80 mcg 230 % Thiamin mg 1.5 mg 363 % Riboflavin mg 1.7 mg 319 % Niacin mg 20 mg 169 % Vitamin B mg 2.0 mg 278 % Folic Acid 239 mcg 400 mcg 60 % Vitamin B mcg 6 mcg 73 % Pantothenic Acid mg 10 mg 13 % Phosphorus 272 mg 1000 mg 27 % Magnesium 123 mg 400 mg 31 % Zinc mg 15 mg 23 % Selenium mcg 70 mcg 31 % Copper mg 2.0 mg 37 % Manganese mg 2.0 mg 148 % Potassium 1008 mg 3500 mg 29 % The Wahls Foundation
20 Spinach-Honeydew-Kiwi-Almond Smoothie Serving Size: 1 recipe Recipe: 1 cup spinach, fresh, raw 1 cup honeydew melon cubes, fresh 1 kiwi fruit, green, approx. 1/3 cup 1 cup almond milk, unsweetened, with added calcium and vitamin D 1 nutritional yeast water/ice as desired Diet Category: Wahls from Fat 182 kcal 35 kcal Fat g 65 g 6 % g 20 g 2 % g 0 mg 300 mg 0 % Sodium 246 mg 2400 mg 10 % Carbohydrate g 300 g 11 % g g g 28 % 17 % Vitamin A Activity 3458 IU 5000 IU 69 % Vitamin C mg 60 mg 172 % Calcium 525 mg 1000 mg 52 % Iron mg 18 mg 12 % Vitamin D 100 IU 400 IU 25 % Vitamin E 17 IU 30 IU 58 % Vitamin K mcg 80 mcg 222 % Thiamin mg 1.5 mg 360 % Riboflavin mg 1.7 mg 346 % Niacin mg 20 mg 161 % Vitamin B mg 2.0 mg 277 % Folic Acid 243 mcg 400 mcg 61 % Vitamin B mcg 6 mcg 123 % Pantothenic Acid mg 10 mg 10 % Phosphorus 193 mg 1000 mg 19 % Magnesium 82 mg 400 mg 20 % Zinc mg 15 mg 23 % Selenium mcg 70 mcg 20 % Copper mg 2.0 mg 16 % Manganese mg 2.0 mg 29 % Potassium 982 mg 3500 mg 28 % The Wahls Foundation
21 Spinach-Strawberry-Peach Smoothie Serving Size: 1 recipe Recipe: 1 cup spinach, fresh, raw 1 cup strawberries, fresh 1 cup peach slices, fresh 1 nutritional yeast water/ice as desired Diet Category: Wahls, Wahls Paleo from Fat 146 kcal 12 kcal Fat g 65 g 2 % g 20 g 1 % g 0 mg 300 mg 0 % Sodium 33 mg 2400 mg 1 % Carbohydrate g 300 g 10 % g g g 32 % 16 % Vitamin A Activity 3332 IU 5000 IU 67 % Vitamin C mg 60 mg 172 % Calcium 72 mg 1000 mg 7 % Iron mg 18 mg 12 % Vitamin D 0 IU 400 IU 0 % Vitamin E 3 IU 30 IU 10 % Vitamin K mcg 80 mcg 190 % Thiamin mg 1.5 mg 359 % Riboflavin mg 1.7 mg 319 % Niacin mg 20 mg 164 % Vitamin B mg 2.0 mg 273 % Folic Acid 231 mcg 400 mcg 58 % Vitamin B mcg 6 mcg 73 % Pantothenic Acid mg 10 mg 10 % Phosphorus 176 mg 1000 mg 18 % Magnesium 69 mg 400 mg 17 % Zinc mg 15 mg 16 % Selenium mcg 70 mcg 19 % Copper mg 2.0 mg 15 % Manganese mg 2.0 mg 49 % Potassium 857 mg 3500 mg 24 % The Wahls Foundation
22 Basic Meat and s: Ham and Collards Skillet Meal Serving Size: 1/4 recipe Recipe: 4 cup collards, fresh, raw 6 cloves garlic 4 slices bacon, gluten/nitrate/msg-free 1 lb ham, nitrate/gluten/msg- free (13.6 cooked) 1 balsamic vinegar 2 ginger root, sliced ½ tsp sea salt Diet Category: Wahls, Wahls Paleo, Wahls Paleo Plus from Fat 247 kcal 119 kcal Fat g 65 g 20 % g 20 g 23 % g 67 mg 300 mg 22 % Sodium 1933 mg 2400 mg 81 % Carbohydrate g 300 g 2 % g g 5 % 52 % Vitamin A Activity 3395 IU 5000 IU 68 % Vitamin C mg 60 mg 15 % Calcium 77 mg 1000 mg 8 % Iron mg 18 mg 11 % Vitamin D 35 IU 400 IU 9 % Vitamin E 1 IU 30 IU 4 % Vitamin K mcg 80 mcg 230 % Thiamin mg 1.5 mg 51 % Riboflavin mg 1.7 mg 23 % Niacin mg 20 mg 36 % Vitamin B mg 2.0 mg 22 % Folic Acid 42 mcg 400 mcg 11 % Vitamin B mcg 6 mcg 13 % Pantothenic Acid mg 10 mg 9 % Phosphorus 335 mg 1000 mg 33 % Magnesium 35 mg 400 mg 9 % Zinc mg 15 mg 19 % Selenium mcg 70 mcg 36 % Copper mg 2.0 mg 10 % Manganese mg 2.0 mg 16 % Potassium 523 mg 3500 mg 15 % The Wahls Foundation
23 Basic Meat and s: Lamb Chops and Broccoli Skillet Meal Serving Size: 1/4 recipe Recipe: 1 lb lamb chops, with bone 1 coconut oil 6 broccoli, fresh 2 balsamic vinegar ½ tsp sea salt 2 tsp rosemary, fresh Diet Category: Wahls, Wahls Paleo, Wahls Paleo Plus from Fat 174 kcal 71 kcal Fat g 65 g 12 % g 20 g 23 % g 41 mg 300 mg 14 % Sodium 379 mg 2400 mg 16 % Carbohydrate g 300 g 4 % g g g 17 % 32 % Vitamin A Activity 2001 IU 5000 IU 40 % Vitamin C mg 60 mg 139 % Calcium 59 mg 1000 mg 6 % Iron mg 18 mg 11 % Vitamin D 11 IU 400 IU 3 % Vitamin E 4 IU 30 IU 13 % Vitamin K mcg 80 mcg 229 % Thiamin mg 1.5 mg 9 % Riboflavin mg 1.7 mg 18 % Niacin mg 20 mg 18 % Vitamin B mg 2.0 mg 17 % Folic Acid 149 mcg 400 mcg 37 % Vitamin B mcg 6 mcg 19 % Pantothenic Acid mg 10 mg 11 % Phosphorus 179 mg 1000 mg 18 % Magnesium 40 mg 400 mg 10 % Zinc mg 15 mg 19 % Selenium mcg 70 mcg 23 % Copper mg 2.0 mg 7 % Manganese mg 2.0 mg 14 % Potassium 538 mg 3500 mg 15 % The Wahls Foundation
24 Basic Meat and s: Steak and Mustard s Skillet Meal Serving Size: 1/4 recipe Recipe: 1 lb beef steak with bone 1 lb mushrooms, fresh, raw 2 balsamic vinegar 4 cloves garlic 1 coconut oil 6 mustard greens, fresh, raw ½ tsp sea salt Diet Category: Wahls, Wahls Paleo, Wahls Paleo Plus from Fat 233 kcal 113 kcal Fat g 65 g 20 % g 20 g 32 % g 61 mg 300 mg 20 % Sodium 335 mg 2400 mg 14 % Carbohydrate g 300 g 3 % g g g 13 % 47 % Vitamin A Activity 4648 IU 5000 IU 93 % Vitamin C mg 60 mg 38 % Calcium 73 mg 1000 mg 7 % Iron mg 18 mg 20 % Vitamin D 11 IU 400 IU 3 % Vitamin E 2 IU 30 IU 6 % Vitamin K mcg 80 mcg 277 % Thiamin mg 1.5 mg 9 % Riboflavin mg 1.7 mg 23 % Niacin mg 20 mg 36 % Vitamin B mg 2.0 mg 22 % Folic Acid 74 mcg 400 mcg 19 % Vitamin B mcg 6 mcg 19 % Pantothenic Acid mg 10 mg 22 % Phosphorus 229 mg 1000 mg 23 % Magnesium 35 mg 400 mg 9 % Zinc mg 15 mg 28 % Selenium mcg 70 mcg 44 % Copper mg 2.0 mg 26 % Manganese mg 2.0 mg 18 % Potassium 612 mg 3500 mg 17 % The Wahls Foundation
25 Basic Meat and s: Salmon and Mustard s Skillet Meal Serving Size: 1/4 recipe Recipe: 3 thick slices bacon, nitrate/gluten/msg-free 1 large onion 2 ginger root, raw, sliced 1 lb mustard greens, fresh, raw 2 vinegar 1.25 lb salmon, fresh or fren 1 tsp lime juice, fresh Diet Category: Wahls, Wahls Paleo, Wahls Paleo Plus from Fat 367 kcal 190 kcal Fat g 65 g 33 % g 20 g 32 % g 97 mg 300 mg 32 % Sodium 301 mg 2400 mg 13 % Carbohydrate g 300 g 2 % g g g 9 % 74 % Vitamin A Activity 6124 IU 5000 IU 122 % Vitamin C mg 60 mg 46 % Calcium 93 mg 1000 mg 9 % Iron mg 18 mg 8 % Vitamin D 836 IU 400 IU 209 % Vitamin E 4 IU 30 IU 15 % Vitamin K mcg 80 mcg 348 % Thiamin mg 1.5 mg 14 % Riboflavin mg 1.7 mg 14 % Niacin mg 20 mg 55 % Vitamin B mg 2.0 mg 45 % Folic Acid 91 mcg 400 mcg 23 % Vitamin B mcg 6 mcg 69 % Pantothenic Acid mg 10 mg 19 % Phosphorus 522 mg 1000 mg 52 % Magnesium 65 mg 400 mg 16 % Zinc mg 15 mg 7 % Selenium mcg 70 mcg 35 % Copper mg 2.0 mg 12 % Manganese mg 2.0 mg 17 % Potassium 892 mg 3500 mg 25 % The Wahls Foundation
26 Basic Meat and s: Pork Chops and Cabbage Skillet Meal Serving Size: 1/4 recipe Recipe: 2 lb pork chops, fresh, with bone 1 coconut oil 4 cloves garlic 1 red wine 2 ginger root, fresh, raw, sliced 4 red cabbage, fresh, raw 1 tsp sea salt Diet Category: Wahls, Wahls Paleo, Wahls Paleo Plus Amount Reported from Fat 331 kcal 153 kcal Fat g 65 g 26 % g 20 g 39 % g 103 mg 300 mg 34 % Sodium 667 mg 2400 mg 28 % Carbohydrate g 300 g 2 % g g g 8 % 74 % Vitamin A Activity 34 IU 5000 IU 1 % Vitamin C mg 60 mg 41 % Calcium 45 mg 1000 mg 4 % Iron mg 18 mg 10 % Vitamin D 37 IU 400 IU 9 % Vitamin E 1 IU 30 IU 2 % Vitamin K mcg 80 mcg 40 % Thiamin mg 1.5 mg 56 % Riboflavin mg 1.7 mg 25 % Niacin mg 20 mg 35 % Vitamin B mg 2.0 mg 35 % Folic Acid 28 mcg 400 mcg 7 % Vitamin B mcg 6 mcg 11 % Pantothenic Acid mg 10 mg 9 % Phosphorus 303 mg 1000 mg 30 % Magnesium 44 mg 400 mg 11 % Zinc mg 15 mg 25 % Selenium mcg 70 mcg 79 % Copper mg 2.0 mg 3 % Manganese mg 2.0 mg 11 % Potassium 653 mg 3500 mg 19 % The Wahls Foundation
27 Basic Meat and s: Heart and Mustard s Skillet Meal Serving Size: 1/4 recipe Recipe: 1.5 lb beef heart, fresh, raw mushrooms, fresh, raw 2 balsamic vinegar 4 cloves garlic 2 coconut oil 6 mustard greens, fresh, raw ½ tsp sea salt Diet Category: Wahls, Wahls Paleo, Wahls Paleo Plus Amount Reported Mandatory Components from Fat 307 kcal 126 kcal Fat g 65 g 22 % g 20 g 41 % g 247 mg 300 mg 82 % Sodium 377 mg 2400 mg 16 % Carbohydrate g 300 g 3 % g g g 13 % 73 % Vitamin A Activity 4648 IU 5000 IU 93 % Vitamin C mg 60 mg 38 % Calcium 73 mg 1000 mg 7 % Iron mg 18 mg 52 % Voluntary Components Vitamin D 10 IU 400 IU 2 % Vitamin E 2 IU 30 IU 6 % Vitamin K mcg 80 mcg 276 % Thiamin mg 1.5 mg 14 % Riboflavin mg 1.7 mg 99 % Niacin mg 20 mg 57 % Vitamin B mg 2.0 mg 23 % Folic Acid 73 mcg 400 mcg 18 % Vitamin B mcg 6 mcg 209 % Pantothenic Acid mg 10 mg 36 % Phosphorus 397 mg 1000 mg 40 % Magnesium 46 mg 400 mg 12 % Zinc mg 15 mg 28 % Selenium mcg 70 mcg 79 % Copper mg 2.0 mg 55 % Manganese mg 2.0 mg 19 % Potassium 695 mg 3500 mg 20 % The Wahls Foundation
28 Serving Size: 1/4 recipe Diet Category: Wahls, Wahls Paleo Algerian Chicken from Fat 386 kcal 189 kcal Fat g 65 g 33 % g 20 g 39 % g 94 mg 300 mg 31 % Sodium 602 mg 2400 mg 25 % Carbohydrate g 300 g 6 % g g g 26 % 64 % Vitamin A Activity 4241 IU 5000 IU 85 % Vitamin C mg 60 mg 57 % Calcium 136 mg 1000 mg 14 % Iron mg 18 mg 26 % Vitamin D 9 IU 400 IU 2 % Vitamin E 3 IU 30 IU 11 % Vitamin K mcg 80 mcg 74 % Thiamin mg 1.5 mg 16 % Riboflavin mg 1.7 mg 25 % Niacin mg 20 mg 45 % Vitamin B mg 2.0 mg 32 % Folic Acid 69 mcg 400 mcg 17 % Vitamin B mcg 6 mcg 6 % Pantothenic Acid mg 10 mg 15 % Phosphorus 268 mg 1000 mg 27 % Magnesium 69 mg 400 mg 17 % Zinc mg 15 mg 22 % Selenium mcg 70 mcg 33 % Copper mg 2.0 mg 16 % Manganese mg 2.0 mg 43 % Potassium 805 mg 3500 mg 23 % The Wahls Foundation
29 Serving Size: 1/4 recipe Diet Category: Wahls Algerian Vegetarian from Fat 116 kcal 36 kcal Fat g 65 g 7 % g 20 g 15 % g 0 mg 300 mg 0 % Sodium 693 mg 2400 mg 29 % Carbohydrate g 300 g 7 % g g g 26 % 8 % Vitamin A Activity 4159 IU 5000 IU 83 % Vitamin C mg 60 mg 57 % Calcium 118 mg 1000 mg 12 % Iron mg 18 mg 17 % Vitamin D 0 IU 400 IU 0 % Vitamin E 3 IU 30 IU 9 % Vitamin K mcg 80 mcg 68 % Thiamin mg 1.5 mg 11 % Riboflavin mg 1.7 mg 12 % Niacin mg 20 mg 9 % Vitamin B mg 2.0 mg 16 % Folic Acid 60 mcg 400 mcg 15 % Vitamin B mcg 6 mcg 0 % Pantothenic Acid mg 10 mg 4 % Phosphorus 77 mg 1000 mg 8 % Magnesium 45 mg 400 mg 11 % Zinc mg 15 mg 4 % Selenium mcg 70 mcg 2 % Copper mg 2.0 mg 10 % Manganese mg 2.0 mg 39 % Potassium 527 mg 3500 mg 15 % The Wahls Foundation
30 Algerian Chicken (Paleo Plus Version) Serving Size: 1/4 recipe (replace green beans with asparagus) Diet Category: Wahls, Wahls Paleo, Wahls Paleo Plus from Fat 377 kcal 189 kcal Fat g 65 g 33 % g 20 g 39 % g 94 mg 300 mg 31 % Sodium 618 mg 2400 mg 26 % Carbohydrate g 300 g 5 % g g g 22 % 66 % Vitamin A Activity 4756 IU 5000 IU 95 % Vitamin C mg 60 mg 56 % Calcium 118 mg 1000 mg 12 % Iron mg 18 mg 28 % Vitamin D 9 IU 400 IU 2 % Vitamin E 5 IU 30 IU 18 % Vitamin K mcg 80 mcg 132 % Thiamin mg 1.5 mg 24 % Riboflavin mg 1.7 mg 29 % Niacin mg 20 mg 49 % Vitamin B mg 2.0 mg 34 % Folic Acid 219 mcg 400 mcg 55 % Vitamin B mcg 6 mcg 6 % Pantothenic Acid mg 10 mg 17 % Phosphorus 304 mg 1000 mg 30 % Magnesium 67 mg 400 mg 17 % Zinc mg 15 mg 25 % Selenium mcg 70 mcg 43 % Copper mg 2.0 mg 23 % Manganese mg 2.0 mg 38 % Potassium 930 mg 3500 mg 27 % The Wahls Foundation
31 Serving Size: 1/8 recipe Rosemary Chicken Diet Category: Wahls, Wahls Paleo, Wahls Paleo Plus from Fat 175 kcal 70 kcal Fat g 65 g 12 % g 20 g 17 % g 45 mg 300 mg 15 % Sodium 198 mg 2400 mg 8 % Carbohydrate g 300 g 3 % g g g 12 % 34 % Vitamin A Activity 2876 IU 5000 IU 58 % Vitamin C mg 60 mg 6 % Calcium 33 mg 1000 mg 3 % Iron mg 18 mg 12 % Vitamin D 5 IU 400 IU 1 % Vitamin E 1 IU 30 IU 3 % Vitamin K mcg 80 mcg 8 % Thiamin mg 1.5 mg 8 % Riboflavin mg 1.7 mg 15 % Niacin mg 20 mg 21 % Vitamin B mg 2.0 mg 16 % Folic Acid 24 mcg 400 mcg 6 % Vitamin B mcg 6 mcg 3 % Pantothenic Acid mg 10 mg 16 % Phosphorus 160 mg 1000 mg 16 % Magnesium 28 mg 400 mg 7 % Zinc mg 15 mg 19 % Selenium mcg 70 mcg 37 % Copper mg 2.0 mg 16 % Manganese mg 2.0 mg 10 % Potassium 421 mg 3500 mg 12 % The Wahls Foundation
32 Liver, Onions and Mushrooms Serving Size: 1/4 recipe Diet Category: Wahls, Wahls Paleo, Wahls Paleo Plus from Fat 334 kcal 132 kcal Fat g 65 g 22 % g 23 % g 678 mg 300 mg 226 % Sodium 753 mg 2400 mg 31 % Carbohydrate g 300 g 4 % g g g 8 % 73 % Vitamin A Activity IU 5000 IU 313 % Vitamin C mg 60 mg 65 % Calcium 38 mg 1000 mg 4 % Iron mg 18 mg 82 % Vitamin D 10 IU 400 IU 2 % Vitamin E 2 IU 30 IU 5 % Vitamin K mcg 80 mcg 1 % Thiamin mg 1.5 mg 31 % Riboflavin mg 1.7 mg 148 % Niacin mg 20 mg 83 % Vitamin B mg 2.0 mg 55 % Folic Acid 699 mcg 400 mcg 175 % Vitamin B mcg 6 mcg 333 % Pantothenic Acid mg 10 mg 89 % Phosphorus 624 mg 1000 mg 62 % Magnesium 49 mg 400 mg 12 % Zinc mg 15 mg 38 % Selenium mcg 70 mcg 159 % Copper mg 2.0 mg 43 % Manganese mg 2.0 mg 30 % Potassium 682 mg 3500 mg 19 % The Wahls Foundation
33 Liver Pate Serving Size: 1/2 recipe Diet Category: Wahls, Wahls Paleo, Wahls Paleo Plus from Fat 601 kcal 370 kcal Fat g 65 g 64 % g 20 g 42 % g 678 mg 300 mg 226 % Sodium 760 mg 2400 mg 32 % Carbohydrate g 300 g 6 % g g g 8 % 74 % Vitamin A Activity IU 5000 IU 313 % Vitamin C mg 60 mg 65 % Calcium 47 mg 1000 mg 5 % Iron mg 18 mg 84 % Vitamin D 10 IU 400 IU 2 % Vitamin E 7 IU 30 IU 24 % Vitamin K mcg 80 mcg 21 % Thiamin mg 1.5 mg 31 % Riboflavin mg 1.7 mg 148 % Niacin mg 20 mg 83 % Vitamin B mg 2.0 mg 55 % Folic Acid 699 mcg 400 mcg 175 % Vitamin B mcg 6 mcg 333 % Pantothenic Acid mg 10 mg 89 % Phosphorus 630 mg 1000 mg 63 % Magnesium 53 mg 400 mg 13 % Zinc mg 15 mg 38 % Selenium mcg 70 mcg 160 % Copper mg 2.0 mg 43 % Manganese mg 2.0 mg 32 % Potassium 718 mg 3500 mg 21 % The Wahls Foundation
34 Serving Size: 1 recipe Diet Category: Wahls Wahls Pizza from Fat 550 kcal 215 kcal Fat g 65 g 38 % g 20 g 29 % g 64 mg 300 mg 21 % Sodium 1191 mg 2400 mg 50 % Carbohydrate g 300 g 13 % g g g 29 % 91 % Vitamin A Activity 1994 IU 5000 IU 40 % Vitamin C mg 60 mg 93 % Calcium 157 mg 1000 mg 16 % Iron mg 18 mg 34 % Vitamin D 15 IU 400 IU 4 % Vitamin E 6 IU 30 IU 20 % Vitamin K mcg 80 mcg 81 % Thiamin mg 1.5 mg 12 % Riboflavin mg 1.7 mg 17 % Niacin mg 20 mg 32 % Vitamin B mg 2.0 mg 34 % Folic Acid 43 mcg 400 mcg 11 % Vitamin B mcg 6 mcg 34 % Pantothenic Acid mg 10 mg 9 % Phosphorus 416 mg 1000 mg 42 % Magnesium 97 mg 400 mg 24 % Zinc mg 15 mg 45 % Selenium mcg 70 mcg 43 % Copper mg 2.0 mg 22 % Manganese mg 2.0 mg 33 % Potassium 810 mg 3500 mg 23 % The Wahls Foundation
35 Serving Size: 1/16 recipe Rawmeson Diet Category: Wahls, Wahls Paleo, Wahls Paleo Plus from Fat 33 kcal 16 kcal Fat g 65 g 3 % g 20 g 1 % g 0 mg 300 mg 0 % Sodium 75 mg 2400 mg 3 % Carbohydrate g 300 g 1 % g 5 % g g 5 % Vitamin A Activity 1 IU 5000 IU 0 % Vitamin C mg 60 mg 0 % Calcium 6 mg 1000 mg 1 % Iron mg 18 mg 2 % Vitamin D 0 IU 400 IU 0 % Vitamin E 0 IU 30 IU 0 % Vitamin K mcg 80 mcg 0 % Thiamin mg 1.5 mg 177 % Riboflavin mg 1.7 mg 156 % Niacin mg 20 mg 77 % Vitamin B mg 2.0 mg 133 % Folic Acid 69 mcg 400 mcg 17 % Vitamin B mcg 6 mcg 37 % Pantothenic Acid mg 10 mg 3 % Phosphorus 57 mg 1000 mg 6 % Magnesium 10 mg 400 mg 2 % Zinc mg 15 mg 6 % Selenium mcg 70 mcg 9 % Copper mg 2.0 mg 4 % Manganese mg 2.0 mg 6 % Potassium 99 mg 3500 mg 3 % The Wahls Foundation
36 Bone Broth-Avocado Soup Serving Size: 1 recipe Diet Category: Wahls, Wahls Paleo, Wahls Paleo Plus from Fat 605 kcal 452 kcal Fat g 65 g 82 % g 20 g 142 % g 5 mg 300 mg 2 % Sodium 465 mg 2400 mg 19 % Carbohydrate g 300 g 8 % g g g 43 % 32 % Vitamin A Activity 204 IU 5000 IU 4 % Vitamin C mg 60 mg 26 % Calcium 66 mg 1000 mg 7 % Iron mg 18 mg 17 % Vitamin D 6 IU 400 IU 2 % Vitamin E 4 IU 30 IU 14 % Vitamin K mcg 80 mcg 39 % Thiamin mg 1.5 mg 11 % Riboflavin mg 1.7 mg 19 % Niacin mg 20 mg 44 % Vitamin B mg 2.0 mg 28 % Folic Acid 155 mcg 400 mcg 39 % Vitamin B mcg 6 mcg 8 % Pantothenic Acid mg 10 mg 24 % Phosphorus 307 mg 1000 mg 31 % Magnesium 95 mg 400 mg 24 % Zinc mg 15 mg 15 % Selenium mcg 70 mcg 21 % Copper mg 2.0 mg 41 % Manganese mg 2.0 mg 92 % Potassium 1450 mg 3500 mg 41 % The Wahls Foundation
37 Bone Broth-Carrot Soup Serving Size: 1 recipe Diet Category: Wahls, Wahls Paleo, Wahls Paleo Plus from Fat 344 kcal 252 kcal Fat g 65 g 46 % g 20 g 123 % g 3 mg 300 mg 1 % Sodium 277 mg 2400 mg 12 % Carbohydrate g 300 g 5 % g g g 13 % 16 % Vitamin A Activity IU 5000 IU 204 % Vitamin C mg 60 mg 9 % Calcium 44 mg 1000 mg 4 % Iron mg 18 mg 13 % Vitamin D 3 IU 400 IU 1 % Vitamin E 1 IU 30 IU 3 % Vitamin K mcg 80 mcg 8 % Thiamin mg 1.5 mg 5 % Riboflavin mg 1.7 mg 6 % Niacin mg 20 mg 21 % Vitamin B mg 2.0 mg 8 % Folic Acid 38 mcg 400 mcg 10 % Vitamin B mcg 6 mcg 4 % Pantothenic Acid mg 10 mg 4 % Phosphorus 175 mg 1000 mg 17 % Magnesium 58 mg 400 mg 14 % Zinc mg 15 mg 8 % Selenium mcg 70 mcg 13 % Copper mg 2.0 mg 24 % Manganese mg 2.0 mg 73 % Potassium 745 mg 3500 mg 21 % The Wahls Foundation
38 Bone Broth-Cauliflower-Turmeric Soup Serving Size: 1 recipe Diet Category: Wahls, Wahls Paleo, Wahls Paleo Plus from Fat 335 kcal 252 kcal Fat g 65 g 46 % g 20 g 123 % g 3 mg 300 mg 1 % Sodium 251 mg 2400 mg 10 % Carbohydrate g 300 g 4 % g g g 10 % 17 % Vitamin A Activity 2 IU 5000 IU 0 % Vitamin C mg 60 mg 47 % Calcium 40 mg 1000 mg 4 % Iron mg 18 mg 13 % Vitamin D 3 IU 400 IU 1 % Vitamin E 0 IU 30 IU 1 % Vitamin K mcg 80 mcg 12 % Thiamin mg 1.5 mg 5 % Riboflavin mg 1.7 mg 6 % Niacin mg 20 mg 19 % Vitamin B mg 2.0 mg 10 % Folic Acid 57 mcg 400 mcg 14 % Vitamin B mcg 6 mcg 4 % Pantothenic Acid mg 10 mg 6 % Phosphorus 181 mg 1000 mg 18 % Magnesium 58 mg 400 mg 15 % Zinc mg 15 mg 8 % Selenium mcg 70 mcg 14 % Copper mg 2.0 mg 24 % Manganese mg 2.0 mg 75 % Potassium 714 mg 3500 mg 20 % The Wahls Foundation
39 Bone Broth-Pepper Soup Serving Size: 1 recipe Diet Category: Wahls, Wahls Paleo, Wahls Paleo Plus from Fat 327 kcal 251 kcal Fat g 65 g 46 % g 20 g 123 % g 3 mg 300 mg 1 % Sodium 236 mg 2400 mg 10 % Carbohydrate g 300 g 4 % g g g 9 % 16 % Vitamin A Activity 1442 IU 5000 IU 29 % Vitamin C mg 60 mg 100 % Calcium 24 mg 1000 mg 2 % Iron mg 18 mg 10 % Vitamin D 3 IU 400 IU 1 % Vitamin E 1 IU 30 IU 4 % Vitamin K mcg 80 mcg 4 % Thiamin mg 1.5 mg 4 % Riboflavin mg 1.7 mg 6 % Niacin mg 20 mg 20 % Vitamin B mg 2.0 mg 10 % Folic Acid 47 mcg 400 mcg 12 % Vitamin B mcg 6 mcg 4 % Pantothenic Acid mg 10 mg 4 % Phosphorus 162 mg 1000 mg 16 % Magnesium 53 mg 400 mg 13 % Zinc mg 15 mg 8 % Selenium mcg 70 mcg 13 % Copper mg 2.0 mg 22 % Manganese mg 2.0 mg 67 % Potassium 610 mg 3500 mg 17 % The Wahls Foundation
40 Coconut -Fish Soup Serving Size: 1/4 recipe Diet Category: Wahls, Wahls Paleo, Wahls Paleo Plus from Fat 641 kcal 373 kcal Fat g 65 g 66 % g 20 g 117 % g 117 mg 300 mg 39 % Sodium 780 mg 2400 mg 33 % Carbohydrate g 300 g 6 % g g g 23 % 96 % Vitamin A Activity 7655 IU 5000 IU 153 % Vitamin C mg 60 mg 122 % Calcium 177 mg 1000 mg 18 % Iron mg 18 mg 25 % Vitamin D 1411 IU 400 IU 353 % Vitamin E 6 IU 30 IU 19 % Vitamin K mcg 80 mcg 155 % Thiamin mg 1.5 mg 12 % Riboflavin mg 1.7 mg 33 % Niacin mg 20 mg 105 % Vitamin B mg 2.0 mg 57 % Folic Acid 186 mcg 400 mcg 47 % Vitamin B mcg 6 mcg 69 % Pantothenic Acid mg 10 mg 27 % Phosphorus 797 mg 1000 mg 80 % Magnesium 239 mg 400 mg 60 % Zinc mg 15 mg 19 % Selenium mcg 70 mcg 110 % Copper mg 2.0 mg 32 % Manganese mg 2.0 mg 79 % Potassium 1941 mg 3500 mg 55 % The Wahls Foundation
41 Serving Size: 1/4 recipe Seafood Tomato Soup Diet Category: Wahls, Wahls Paleo, Wahls Paleo Plus from Fat 182 kcal 38 kcal Fat g 65 g 6 % g 20 g 5 % g 103 mg 300 mg 34 % Sodium 1366 mg 2400 mg 57 % Carbohydrate g 300 g 5 % g g g 8 % 45 % Vitamin A Activity 1416 IU 5000 IU 28 % Vitamin C mg 60 mg 163 % Calcium 116 mg 1000 mg 12 % Iron mg 18 mg 15 % Vitamin D 5 IU 400 IU 1 % Vitamin E 4 IU 30 IU 13 % Vitamin K mcg 80 mcg 18 % Thiamin mg 1.5 mg 8 % Riboflavin mg 1.7 mg 10 % Niacin mg 20 mg 27 % Vitamin B mg 2.0 mg 23 % Folic Acid 52 mcg 400 mcg 13 % Vitamin B mcg 6 mcg 73 % Pantothenic Acid mg 10 mg 6 % Phosphorus 427 mg 1000 mg 43 % Magnesium 61 mg 400 mg 15 % Zinc mg 15 mg 11 % Selenium mcg 70 mcg 49 % Copper mg 2.0 mg 31 % Manganese mg 2.0 mg 29 % Potassium 794 mg 3500 mg 23 % The Wahls Foundation
42 Kale-Sausage Soup Serving Size: 1/4 recipe Diet Category: Wahls, Wahls Paleo, Wahls Paleo Plus from Fat 653 kcal 436 kcal Fat g 65 g 77 % g 20 g 141 % g 56 mg 300 mg 19 % Sodium 1569 mg 2400 mg 65 % Carbohydrate g 10 % g g g 20 % 49 % Vitamin A Activity IU 5000 IU 413 % Vitamin C mg 60 mg 86 % Calcium 126 mg 1000 mg 13 % Iron mg 18 mg 21 % Vitamin D 44 IU 400 IU 11 % Vitamin E 3 IU 30 IU 10 % Vitamin K mcg 80 mcg 765 % Thiamin mg 1.5 mg 29 % Riboflavin mg 1.7 mg 20 % Niacin mg 20 mg 46 % Vitamin B mg 2.0 mg 26 % Folic Acid 53 mcg 400 mcg 13 % Vitamin B mcg 6 mcg 25 % Pantothenic Acid mg 10 mg 10 % Phosphorus 346 mg 1000 mg 35 % Magnesium 84 mg 400 mg 21 % Zinc mg 15 mg 20 % Selenium mcg 70 mcg 35 % Copper mg 2.0 mg 38 % Manganese mg 2.0 mg 92 % Potassium 1232 mg 3500 mg 35 % The Wahls Foundation
43 Serving Size: 1/4 recipe Diet Category: Wahls Vegetarian Kale Soup from Fat 406 kcal 176 kcal Fat g 65 g 32 % g 20 g 90 % g 0 mg 300 mg 0 % Sodium 2225 mg 2400 mg 93 % Carbohydrate g 300 g 16 % g g g 42 % 22 % Vitamin A Activity IU 5000 IU 433 % Vitamin C mg 60 mg 87 % Calcium 117 mg 1000 mg 12 % Iron mg 18 mg 24 % Vitamin D 0 IU 400 IU 0 % Vitamin E 2 IU 30 IU 8 % Vitamin K mcg 80 mcg 763 % Thiamin mg 1.5 mg 20 % Riboflavin mg 1.7 mg 9 % Niacin mg 20 mg 10 % Vitamin B mg 2.0 mg 21 % Folic Acid 214 mcg 400 mcg 53 % Vitamin B mcg 6 mcg 0 % Pantothenic Acid mg 10 mg 10 % Phosphorus 250 mg 1000 mg 25 % Magnesium 110 mg 400 mg 28 % Zinc mg 15 mg 14 % Selenium mcg 70 mcg 10 % Copper mg 2.0 mg 34 % Manganese mg 2.0 mg 88 % Potassium 885 mg 3500 mg 25 % The Wahls Foundation
44 Serving Size: 1/4 recipe Diet Category: Wahls Chili with Beans from Fat 462 kcal 130 kcal Fat g 65 g 22 % g 20 g 26 % g 67 mg 300 mg 22 % Sodium 1778 mg 2400 mg 74 % Carbohydrate g 300 g 14 % g g g 51 % 87 % Vitamin A Activity 3912 IU 5000 IU 78 % Vitamin C mg 60 mg 38 % Calcium 142 mg 1000 mg 14 % Iron mg 18 mg 47 % Vitamin D 6 IU 400 IU 2 % Vitamin E 7 IU 30 IU 22 % Vitamin K mcg 80 mcg 21 % Thiamin mg 1.5 mg 26 % Riboflavin mg 1.7 mg 32 % Niacin mg 20 mg 70 % Vitamin B mg 2.0 mg 39 % Folic Acid 154 mcg 400 mcg 39 % Vitamin B mcg 6 mcg 44 % Pantothenic Acid mg 10 mg 15 % Phosphorus 532 mg 1000 mg 53 % Magnesium 115 mg 400 mg 29 % Zinc mg 15 mg 44 % Selenium mcg 70 mcg 61 % Copper mg 2.0 mg 45 % Manganese mg 2.0 mg 62 % Potassium 2004 mg 3500 mg 57 % The Wahls Foundation
45 Serving Size: 1/4 recipe Recipe: uses 1 lb raw oysters Diet Category: Wahls Seafood Stew from Fat 333 kcal 192 kcal Fat g 65 g 35 % g 20 g 92 % g 45 mg 300 mg 15 % Sodium 833 mg 2400 mg 35 % Carbohydrate g 300 g 8 % g g 27 % 26 % Vitamin A Activity 7073 IU 5000 IU 141 % Vitamin C mg 60 mg 76 % Calcium 125 mg 1000 mg 13 % Iron mg 18 mg 46 % Vitamin D 7 IU 400 IU 2 % Vitamin E 3 IU 30 IU 9 % Vitamin K mcg 80 mcg 27 % Thiamin mg 1.5 mg 12 % Riboflavin mg 1.7 mg 23 % Niacin mg 20 mg 33 % Vitamin B mg 2.0 mg 18 % Folic Acid 76 mcg 400 mcg 19 % Vitamin B mcg 6 mcg 166 % Pantothenic Acid mg 10 mg 26 % Phosphorus 295 mg 1000 mg 30 % Magnesium 88 mg 400 mg 22 % Zinc mg 15 mg 308 % Selenium mcg 70 mcg 52 % Copper mg 2.0 mg 198 % Manganese mg 2.0 mg 76 % Potassium 992 mg 3500 mg 28 % The Wahls Foundation
46 Serving Size: 1/4 recipe Recipe: uses 2 lbs raw oysters Diet Category: Wahls, Wahls Paleo Seafood Stew (Wahls Paleo Version) from Fat 391 kcal 210 kcal Fat g 65 g 38 % g 20 g 95 % g 90 mg 300 mg 30 % Sodium 927 mg 2400 mg 39 % Carbohydrate g 300 g 9 % g g 27 % 39 % Vitamin A Activity 7123 IU 5000 IU 142 % Vitamin C mg 60 mg 76 % Calcium 191 mg 1000 mg 19 % Iron mg 18 mg 75 % Vitamin D 9 IU 400 IU 2 % Vitamin E 4 IU 30 IU 14 % Vitamin K mcg 80 mcg 28 % Thiamin mg 1.5 mg 13 % Riboflavin mg 1.7 mg 29 % Niacin mg 20 mg 39 % Vitamin B mg 2.0 mg 19 % Folic Acid 84 mcg 400 mcg 21 % Vitamin B mcg 6 mcg 332 % Pantothenic Acid mg 10 mg 29 % Phosphorus 405 mg 1000 mg 41 % Magnesium 108 mg 400 mg 27 % Zinc mg 15 mg 605 % Selenium mcg 70 mcg 84 % Copper mg 2.0 mg 360 % Manganese mg 2.0 mg 93 % Potassium 1070 mg 3500 mg 31 % The Wahls Foundation
47 Seafood Stew (Wahls Paleo Plus Version) Serving Size: 1/4 recipe Recipe: uses 1 lb raw oysters and omits butternut squash Diet Category: Wahls, Wahls Paleo Plus from Fat 309 kcal 192 kcal Fat g 65 g 35 % g 20 g 92 % g 45 mg 300 mg 15 % Sodium 830 mg 2400 mg 35 % Carbohydrate g 300 g 6 % g g g 19 % 25 % Vitamin A Activity 327 IU 5000 IU 7 % Vitamin C mg 60 mg 61 % Calcium 100 mg 1000 mg 10 % Iron mg 18 mg 44 % Vitamin D 7 IU 400 IU 2 % Vitamin E 2 IU 30 IU 6 % Vitamin K mcg 80 mcg 26 % Thiamin mg 1.5 mg 9 % Riboflavin mg 1.7 mg 23 % Niacin mg 20 mg 30 % Vitamin B mg 2.0 mg 14 % Folic Acid 64 mcg 400 mcg 16 % Vitamin B mcg 6 mcg 166 % Pantothenic Acid mg 10 mg 24 % Phosphorus 279 mg 1000 mg 28 % Magnesium 71 mg 400 mg 18 % Zinc mg 15 mg 307 % Selenium mcg 70 mcg 51 % Copper mg 2.0 mg 197 % Manganese mg 2.0 mg 71 % Potassium 820 mg 3500 mg 23 % The Wahls Foundation
Appendix A Food Sources of Vitamins and Minerals
Appendix A Food Sources of Vitamins and Minerals Appendix A 229 Appendix A Food Sources of Vitamins and Minerals Vitamin A (Retinol) Food Amount IU* Liver 3 oz 45,400 Crab 2 cup,680 Egg medium 590 Fats
Nutrition Information from My Plate Guidelines
Nutrition Information from My Plate Guidelines Note: This information was compiled from the website: http://www.choosemyplate.gov/ for participants in the 4-H Food Prep Contest 1/12/16. The information
MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 1
Day 1 Tomato & Basil Omelet* (see recipe) 1 large egg 73.5 0.4 6.3 5 2 large egg whites 34.3 0.5 7.2 0.1 1/4 cup chopped tomato 8.1 1.8 0.4 0.1 2 Tbs grated parmesan cheese 43.1 0.4 3.9 2.9 2 Tbs chopped
The Simple Smart Detox Diet
The Simple Smart Detox Diet Phase 1 follow for the first three days This is the most intensive part of the detox diet. Because you are eating a mostly vegan diet, you will be eliminating a lot of toxins
1800 Calorie Meal Plan. Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions
1800 Calorie Meal Plan Meal Portion Food Calories DAY 1 Breakfast 1 cup Hot Oatmeal, cooked, unsweetened 150 1 banana 120 1 Amy s Bean & Rice Burrito 280 (in the frozen foods section of your grocery store
LARGE GROUP PRESENTATION: PRESENTER S NOTES
LARGE GROUP PRESENTATION: PRESENTER S NOTES Introduce yourself. Welcome! We are so glad you are here to learn about fruits and vegetables. Icebreaker Handout: Fruit or Vegetable: Parts of Many Words Read
Nutritious & Hearty Recipes
Nutritious & Hearty Recipes Nutrition Tips Pork is a leading dietary source of Thiamin, or vitamin B1. Thiamin builds and repairs nerves and muscles, maintains an appetite and helps to release energy from
Food Groups To Encourage. chapter OVERVIEW
23 chapter 5 Food Groups To Encourage OVERVIEW Increased intakes of fruits, vegetables, whole grains, and fat free or low fat milk and milk products are likely to have important health benefits for most
MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 2
Day 1 1 egg + 3 egg whites scrambled 125 1.1 17.1 5.1 1/2 whole wheat english muffin, toasted 67 13.3 2.9 0.7 1 medium orange 61.6 15.4 1.2 0.2 TOTAL 253.6 29.8 21.2 6 2 Tbs dried cherries 48.8 12.8 0
Nutrition. Top 10 Super-Nutritious Foods. Improve your family s eating habits by including the following super foods in your weekly meal plans.
Top 10 Super-Nutritious Foods Improve your family s eating habits by including the following super foods in your weekly meal plans. Want to improve your family s nutrition? Though no one food can work
Food Groups for Low Potassium and Low Phosphorus Diets
Food Groups for Low Potassium and Low Phosphorus Diets When you have kidney disease, you may need to follow a diet low in sodium, potassium and phosphorus. This diet is sometimes called a renal diet. You
1200 CALORIE PALEO MEAL PLAN DAY 1 Protein (gm)
DAY 1 Breakfast Omelet with Peppers 1 Tablespoon Coconut oil 0.00 0.00 13.60 117.00 3 Large Eggs, Organic 18.00 0.00 15.00 210.00 1 Cup Peppers, chopped sweet, green, raw 1.28 6.91 0.25 29.80 1 Cup Peppers,
QUINOA AND BLACK BEAN SALAD
QUINOA AND BLACK BEAN SALAD GF V VG SERVES: 12 (1 cup each) Prep Time: 30 min. Cooking Time: 12 min. CONTAINER EQUIVALENTS (per serving): 1 2 1½ I usually make a bunch of quinoa at the beginning of the
Nutrition Pointers: Fruits and Veggies
Nutrition Pointers: Fruits and Veggies Eat as many as possible try filling half your plate with fruits and veggies. Fruits and veggies are good for you whether they are fresh or frozen. Go for a wide variety
We want you to have the best results possible while doing our detox. If your goal is weight loss, then eating the right foods and exercising
Detox Menu Guide We want you to have the best results possible while doing our detox. If your goal is weight loss, then eating the right foods and exercising moderately will help boost your results and
Committee on Medical Aspects of Food and Nutrition Policy
Nutrient Intakes Last updated: December 2014 This paper describes how nutrient intakes are calculated from food purchases and how they are compared to nutrient recommendations and other dietary guidelines.
Low Oxalate Diet. Cereals and Cereal Products. Milk and Milk Products
Low Oxalate Diet Oxalate can be found in healthy plant foods. What can become confusing for some patients is that they have already been put on dietary restrictions because of some other medical conditions
Information on Vitamin C
Super Baby Food Book Sample from Nutrition Chapter: Information on Vitamin C Vitamin C Perhaps you've heard the story of the British sailors in the eighteenth century, who came down with scurvy approximately
DAY 1 DAY 2 DAY 3 DAY 4. Cereal with Fruit: 1 cup toasted oat cereal 1 medium banana ¼ cup lowfat milk 1 hard-cooked egg Beverage: Water, coffee, tea
DAY 1 DAY 2 DAY 3 DAY 4 Peanut Butter Raisin Oatmeal: 1 cup cooked oatmeal ¼ cup raisins Tuna-Cucumber Wrap: 1 8 flour tortilla 3 oz tuna (canned in water) 2 Tbsp mayonnaise 5 cucumber sticks ¼ cup lowfat
Mediterranean Bean Salad. You ll Need - Take Out - 1/3 cup SPLENDA Granular measuring cups
Mediterranean Bean Salad 10 Servings You ll Need - Take Out - 1/3 cup SPLENDA Granular measuring cups ½ cup white wine vinegar measuring spoons 2 tablespoons extra virgin olive oil whisk 1 (15 oz.) can
STAGE 1: THE RAPID START PLAN: 14 DAYS OF SAMPLE MENUS
54 \ T HE U LTIMATE W EIGHT S OLUTION F OOD G UIDE STAGE 1: THE RAPID START PLAN: 14 DAYS OF SAMPLE MENUS The Rapid Start menus supply an average of 1,100 to 1,200 calories a day, with approximately 30
Take Control Nutrition Tools for Diabetes. 50/50 plate Portions Servings
Take Control Nutrition Tools for Diabetes 50/50 plate Portions Servings Eat more Vegetables Especially non starchy vegetables Choosing Foods to manage blood glucose Select a variety of colors and types
Protein Values in Foods
Protein Values in Foods This document is used as reference material to support the Alternative Health Improvement Center s Newsletter article: Eat your Protein! Stay Healthy! located at http://ahicatlanta.com/articles/eat-your-protein-to-stay-healthy.html.
5-INGREDIENTS-OR-LESS CROCK POT RECIPES
5-INGREDIENTS-OR-LESS CROCK POT RECIPES Table of Contents Page # Santa Fe Soup 4 Fiesta Chicken 5 Teriyaki Chicken 6 Pulled Barbecued Chicken 7 Pineapple Pork 9 Cranberry Pork Roast 10 Apple BBQ Pork Tenderloin
The Ultimate Smoothie Guide 1
The Ultimate Smoothie Guide 1 HEALTHY & DELICIOUS SMOOTHIE RECIPES smoothie recipes with health benefits Nourishing Smoothie Recipe Detox Smoothie Recipe Weight Loss Smoothie Recipe Anti-Aging Smoothie
Fibe. Fiber and water work together in bowel regulation. Be sure to drink eight to ten (8 ounce) glasses of
r Fibe An important part of a healthy diet is eating a variety of fiber-rich foods, including whole-grain breads and cereals, fruits and vegetables, beans and nuts. Fiber is an important part of your diet.
DOUBLE GREEN SMOOTHIE
DOUBLE GREEN SMOOTHIE 1 ½ cup unsweetened non-dairy beverage, such as almond, rice or soy 2 dried apricots or 4 pitted dates 1 banana 1 cup chopped kale leaves 1 cup baby spinach leaves 1/2 cup fresh or
Nutritional Glossary. Index of Contents
Nutritional Glossary This glossary provides nutrition information about the nutrients commonly found in fruits, vegetables, and other plant foods Each glossary definition has a long and a short version.
Healthy Foods for my School
yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, Healthy Foods for my School Nutrition Standards for Saskatchewan Schools Schools are an ideal place
Cooking Suggestions and Recipes for a Low Sodium Diet
Cooking Suggestions and Recipes for a Low Sodium Diet A good way to reduce the sodium in your diet is to cook your own food. This way, you control what goes into the food you eat. Below are tips for lowering
What Color is Your Food?
FN-595 (Revised) What Color is Your Food? Taste a rainbow of fruits and vegetables for better health Julie Garden-Robinson, Ph.D., L.R.D. Food and Nutrition Specialist North Dakota State University Reviewed
Product Category: Similac
Similac Product Category: Similac Go & Grow by Similac Toddler Drink Updated 5/5/2016 Product Information: Go & Grow by Similac Toddler Drink 1 of 4 A milk-based drink for toddlers 12-24 months old. Designed
Table 9 Page 12 Q13. Which of the following produce items have you purchased FRESH (NOT frozen, canned or dried) in the past 12 months?
Banner 1 Table 1 Page 1 Q5. What is your household income? Table 2 Page 2 Q6. What is your marital status? Table 3 Page 3 Q7. How many dependent children do you have? Table 4 Page 4 Q8. In which state
MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 3
Day 1 2 hard boiled eggs 155 1.1 12.6 10.6 1 slice whole wheat bread, toasted 110 19 5 1.5 1 Tbs apricot jam 48.4 12.9 0.1 0 1 grapefruit 81.9 20.7 1.6 0.3 TOTAL 395.3 53.7 19.3 12.4 10 celery sticks 6
Super Green Tea Diet Insert
Super Green Tea Diet Insert WELCOME TO A NEW YOU As the first choice among weight loss and fitness enthusiasts, Super Green Tea Diet is a popular alternative to many of the high-protein, low-carbohydrate
Blenderized & Pureed Recipes
Blenderized & Pureed Recipes While you are having difficulty chewing or swallowing, use these recipes for preparing pureed meals. Use the recipes as a base for developing your own recipes. Be creative!
Gaining Weight for Athletes
Gaining Weight for Athletes Prepared by Jenn Van Ness, ATC June 2008 Gain Weight the Healthy Way To gain one pound, you need to eat approximately 500 more calories a day. Approximately one pound of fat
Fiber. What is fiber? Fiber is a part of plant food. There are two types of fiber:
Fiber An important part of a healthy diet is eating fiber-rich foods. This handout will explain what fiber is, where it s found, and how to increase the amount of fiber in your diet. What is fiber? Fiber
The 25 Lowest-Carb Vegetables
The 25 Lowest-Carb Vegetables It s not always easy to compare apples to oranges when it comes to carbs. Fruits and vegtables come in all shapes and sizes, and while it might seem like one is a lower-carb
** In the beginning it is best to limit your food options. We have provided 3 examples for each meal. You will do best by sticking to this.
Female Fat Loss Formula Diet: This is the diet you will follow. There are no foods that are off limits, but rather foods that are emphasized and those that are minimized. Here are the general rules you
The Five Food Groups and Nutrition Facts
session 4 The Five Food Groups and Nutrition Facts (Note to the presenter: Comments in parentheses are instructions to follow while giving the presentation. Do not read the comments to participants. This
1. According to the Food Guide Pyramid, how many daily servings do we need of fruits?
NAME HOUR VIDEO WORKSHEET 1. According to the Food Guide Pyramid, how many daily servings do we need of fruits? 2. How many daily servings do we need of vegetables according to the Food Guide Pyramid?
Cut chicken into ½ inch cubes and cook in steamer for 2 minutes. Add all other ingredients and cook for 6 minutes,
BBQ Chicken and Rice BBQ Chicken and Rice - Serves 2 8 oz boneless skinless chicken breast 1 cup minute rice 1 cup frozen corn ¾ cup chicken broth 2 Tbs tomato sauce 1 Tbs BBQ seasoning Salt and pepper
EAT YOURSELF SEXY 8 WEEK MEAL PLAN Janine
EAT YOURSELF SEXY 8 WEEK MEAL PLAN Janine FOR ALL RECIPES FEATURED IN THIS MEAL PLAN CLICK HERE WEEK 1 - Day 1 Breakfast: 90g rolled oats microwaved with 80ml water and 1 tsp. lemon juice. Add 30g blueberries
February 2006. 23 Best Foods for Athletes
23 Best Foods for Athletes February 2006 1. Beans Legumes a. Excellent source of fiber (important for keeping blood sugar and cholesterol levels under control). b. High in protein and a good source of
PALEO WK 01 MONDAY TUESDAY. TWO WeEK MEAL PLAN. PM Snack. Lunch. AM Snack. Breakfast. Supper. Only if hungry! Green Tea.
WK 01 TWO WeEK MEAL PLAN MONDAY 3 Egg Omelette add vegetables of choice fried in coconut oil. Celery and nut butter *NOT peanut butter Tuna salad in a lettuce wrap. substitute mayo for avocado. Steak and
Taking Calcium and Vitamin D Supplements After Your Parathyroid Operation
Taking Calcium and Vitamin D Supplements After Your Parathyroid Operation This handout explains how to meet your daily calcium and vitamin D needs after your parathyroid operation, once your calcium level
Paleo Diet 4 Week Meal Plan
Paleo Diet 4 Week Meal Plan Paleo Diet Meal Plan Week 1 Monday Big salad with romaine lettuce Rotisserie chicken with sliced apple Tuesday Green Smoothie (Kale & Kiwi) Grilled chicken strips & asparagus.
ChildcareNashville.com
ChildcareNashville.com childcare nashville/cooks academy We started with 12 child care centers... We have grown to 27 Cooks Academy participants and over 90 Childcare Nashville providers. The following
Healthy Eating During Pregnancy
Healthy Eating During Pregnancy Pregnancy is a time of great change. Your body is changing to allow your baby to grow and develop. Good nutrition will help you meet the extra demands of pregnancy while
DRY BEAN RECIPES. Beans, Beans and More Beans Soup
DRY BEAN RECIPES Beans, Beans and More Beans Soup ¼ cup each dry Black Beans, Cranberry Beans, Pinto Beans and Light Red Kidney Beans 1 cup dry Navy Beans 6 cups water ½ cup onion, diced 2 cloves garlic,
Mealtime Memo. for Child Care
Mealtime Memo National Food Service Management Institute The University of Mississippi for Child Care No. 10, 2008 Teaching Children about the Food Groups: Meat and Meat Alternates This Mealtime Memo focuses
Eating Well While Spending Less
Eating Well While Spending Less Whether you're a college student on a budget, just starting out as a new couple, coping with a limited income or simply trying to be more frugal with your food dollars,
Weight loss is 80% diet and 20% exercise! It is all about what we put into our bodies!
EATING PLAN WHAT FOOD CAN I EAT For best results the eating plan should be accompanied with the ThinTea Detox. Try and make sure you get as many 100% natural ingredients as possible. Weight loss is 80%
What to eat when you have kidney disease
What to eat when you have kidney disease Making changes to your diet can help slow down the progress of kidney disease. What do the kidneys do? The kidneys: remove wastes from your blood help keep you
Paleo Meal Plan! Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Kale Smoothie. Leftovers. Turkey Zucchini Pasta. Apple Chicken. Salad.
Breakfast Lunch Dinner Snack Paleo Meal Plan Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Almond Blueberry Parfait Turkey Roll Ups Thai Stir Fry Beef Jerky Frittata Thai Stir Fry Apple Chicken Salad Hard
Family Meals Grocery Lists
Family Meals Grocery Lists Print off these helpful tips and 6 weeks of grocery lists from the Family Meals Cookbook to help make your shopping easier. You can print off the entire list or simply select
NUTRITION EDUCATION CARDS AND HOSPITALITY TRAINING FOR SCHOOL NUTRITION SERVICES STAFF
SWEET RED PEPPERS All red peppers start out green, then turn red. Red peppers have calcium for healthy bones. WINTER SQUASH Squash has Vitamin A for healthy eyes. Orange vegetables help you have healthy
healthy in a hurry photography by KEN BURRIS EatingWell.com
healthy in a hurry Great ideas for meals in minutes! photography by KEN BURRIS Shopping List This list outlines everything you need to make all the recipes for the week: Shop For: Produce 1 bunch asparagus
Chex Snack Mix *> Turkey Tortilla Roll-Ups * >
Chex Snack Mix *> 1 cup rice chex 1 cup corn chex 1 cup unsalted pretzel twists 3 cups unsalted popcorn 1/3 cup unsalted butter or margarine, melted 1/2 tsp garlic powder 1/2 tsp onion powder 1 tablespoon
Vitamins & Minerals Chart
Vitamins & Minerals Chart Vitamins & Minerals Functions Food Sources Water-soluble Vitamin B1-Thiamin Necessary to help the body maximizes the use of carbohydrate, its major source of energy. Essential
Diet, activity and your risk of prostate cancer
Diet, activity and your risk of prostate cancer Prostate cancer is the most common cancer in men in the UK. About one in eight men (12.5 per cent) will get prostate cancer at some point in their lives.
Ready, Set, Start Counting!
Ready, Set, Start Counting! Carbohydrate Counting a Tool to Help Manage Your Blood Glucose When you have diabetes, keeping your blood glucose in a healthy range will help you feel your best today and in
Nutrition for Multiple Sclerosis. Presenter: Kari McDougall
Nutrition for Multiple Sclerosis Presenter: Kari McDougall Nutrition & Multiple Sclerosis Several theories exist as to what causes MS, such as viruses, bacteria, autoimmunity & metabolic disorders, heredity,
Potassium Values of Food
Potassium Values of Food Potassium is a mineral found in many foods. One of its main jobs is to send messages to your muscles so they will work properly. When potassium in the blood is too high it can
10 Healthy Crockpot Freezer Meals in 1 Hour
10 Healthy Crockpot Freezer Meals in 1 Hour Recipes Page Number 1. Crockpot Sweet and Sour Pork Chops 1 2. Crockpot Tomato Basil Chicken 2 3. Crockpot Southwestern Chicken Chili 3 4. Crockpot Brown Sugar
Westwood Retirement Resort II 09/21/2014-09/27/2014. Westwood Retirement Resort II Sunday, September 21, 2014. Spice Cake
Sunday, September 21, 2014 Five-Bean Soup Cranberry Wine Salad % Baked Sole Almondine Fillet of sole baked with onion, garlic, lemon and slivered almonds. Beef Tips Tender beef tips simmered in a mushroom
Diet. Diet. Recipes for day 1 France. In Chronic. In Chronic
Recipes for day 1 France Diet 24h Total for day 1 (1 portion for each meal - calculated for a 70-kg person) Energy (kcal) 2,276 Phosphate (mg) 776 Protein (g) 29.0 A Sodium (mg) 283 Carbohydrates (g) 343
NUTRITIONAL INFORMATION SCHOOLS
44 4 REGULAR CRUST - LG SLICES 95 5.5 49 5 8.5 MULTI GRAIN CRUST - LG SLICES 5 8 Green Peppers & Mushrooms Serving Size = Slice Large Pizza Cut Into 8 or Slices TOPPER S PIZZA INGREDIENTS: Pizza Sauce,
Nutrition & Age-Related Macular Degeneration (AMD)
Age-related macular degeneration (AMD) is a serious and currently untreatable disease that is the leading cause of acquired blindness among aging Americans. Both the severity and irreversibility of AMD
1,200-Calorie, Low-Carb Diet Meal Plan
1,200-Calorie, Low-Carb Diet Meal Plan Breakfast Breakfast One - Veggie Scrambled Eggs One whole egg, one egg white Chopped red pepper Chopped mushrooms Grated Swiss cheese Scrambled in non-stick pan Large
Recipe #1 2-3 cups of greens of your choice, 2 cups papaya, 2 oranges No water necessary
Victoria Boutenko's Favourite Blend well: 6 leaves of red leaf lettuce 1/4 bunch of fresh basil 1/2 lime (juiced) 1/2 red onion 2 celery sticks 1/4 avocado Sergei Boutenko's Favourite Blend well: 5 kale
Now that I have diabetes, do I have to give up my favorite foods?
14 STAYIng HeALTHY with Diabetes: Simple Steps for HeALTHY Eating Eating healthy can keep your blood sugar in good control. Eating healthy also helps avoid weight gain. These simple steps will get you
ro INTROduct ioninint
ro INTROduct ioninint Chapter 6: Menu Planning and Sample Menus For some participants, the food they eat at the CACFP adult day care program will be the tastiest and healthiest food they will have all
4 servings - Bring 8 cups of water to boil. Slowly whisk in entire package of soup mix. Lower heat simmer 10-15 minutes, stirring occasionally.
Cheddar Broccoli INGREDIENTS: Non-dairy Creamer (Maltodextrin, Palm Oil, Sodium Caseinate, Di-potassium Phosphate, Mono and Diglycerides, Natural Flavor, Annatto Color), Food Starch-Modified, Sweet Whey,
17 Day Diet Cycle 1 Sample Menus
17 Day Diet Cycle 1 Sample Menus Day 1 Hot Water with Lemon 1/2 Cup of Non-Fat Plain Yogurt 4-5 Strawberries cut up Sweetener Grilled Chicken Breast on bed of lettuce, carrots, cucumber, and cherry tomatoes
The Medifast Program and Anticoagulant Medications. What you and your doctor should know about the Medifast Program and blood-thinning medications
The Medifast Program and Anticoagulant Medications What you and your doctor should know about the Medifast Program and blood-thinning medications Contents Letter from the Director of Nutrition 2 Overview
Yields: One gallon-sized freezer bag with six servings
Crockpot freezer meals from whole foods Recipes & Grocery List ---------------------------------------------------------------------------------------------------------------------------- Crockpot Pepperoncini
ASK ABOUT OUR DAILY SPECIALS. Cabbage Taco $12.00 Cabbage stuffed with nutmeat, tomato, avocado, onions and sauce
Each item is carefully selected for its exquisite taste and nutritional value. Meals are prepared fresh upon ordering. Please allow at least 25 minutes for preparation. Prices are subject to change due
Calcium and Calorie Content of Selected Foods
E ARIZONA COOPERATIVE TENSION AZ1128 Revised 09/11 Calcium and of Selected Foods Vanessa A. Farrell, Linda Houtkooper Healthy bone growth and maintenance requires adequate calcium intake. You can meet
Arbonne Protein Shake Recipes
Arbonne Protein Shake Recipes NUTTY APPLE CINNAMON SHAKE 2 Scoops Arbonne Essentials Vanilla Protein Powder + 1 Scoop Arbonne Daily Fiber Boost + 8 oz. Unsweetened or Vanilla Almond Milk + Ice ¼ Cup unsweetened
Food Journal. 4 & 2 & 1 Plan
Food Journal Welcome What could be one of the most important tools for weight loss? Tracking your meals in your Journal. It will keep you mindful and help you stay on plan every day. And remember: every
5 Day Low-Fat Diet Menu
5 Day Low-Fat Diet Menu Meals in the following menu have fewer than 25 percent of calories from fat. Choose one of each meal and two snacks every day. Breakfasts Food (s) Cal. Fat Fat Carbs Special Instructions
WHOLE GRAINS FOR GOOD HEALTH
WHOLE GRAINS FOR GOOD HEALTH Section 1: What are Whole Grains? Whole grains are nutritious, delicious, and are included in the WIC program! Whole grains contain the entire grain kernel. That means whole
Fast Track Detox Program Meal Plan
Fast Track Detox Program Meal Plan Breakfast Suggestions Detox Shake* 4 6 oz clean, grilled or broiled lean protein (organic chicken, wild caught coldwater fish, grass fed beef) with sliced tomatoes and
100 VISALUS SHAKES RECIPE IDEAS!!!
100 VISALUS SHAKES RECIPE IDEAS!!! Any kind of Milk can be used in these shakes. I have chosen Almond milk because it is Lactose free and low calorie. After Glow Smoothie: 4 oz. (1/2 cup) pomegranate juice,
The Red House Inn Lilleshall
The Red House Inn Lilleshall Tel: (01952) 603768 Welcome to The Red House Inn The Red House Inn is a traditional pub comprising of a large dining area offering home cooked meals, Traditional Ales, a cosy
Your 1-Month Meal Plan Our healthy meal plan will benefit more than your joints
Your 1-Month Meal Plan Our healthy meal plan will benefit more than your joints Because carrying around extra weight is hard on your joints, eating healthfully can really benefit individuals with Rheumatoid
Dr. Bronner s Magic All One Coconut Oil Recipes
Dr. Bronner s Magic All One Coconut Oil Recipes Vegan Lasagna 3 Tablespoons Dr. Bronner's Organic White or Whole Kernel Unrefined Coconut Oil 1 large chopped onion 4 or 5 cloves minced garlic to taste
Cancer Treatment Centers of America Healthy Diet & Lifestyle for Cancer
Cancer Treatment Centers of America Healthy Diet & Lifestyle for Cancer Presented to: Juneau Community Presented by: Stephanie Paver, RD, CSO, CNSC Date: 7/15/13 Introduction Nutrition/Lifestyle matter
Carbohydrate counting a pocket guide
counting a pocket guide www.bayerdiabetes.ca Contents Starches 3 Vegetables 4 Fruit/Fruit juices 5 Milk/Yoghurt 5 Fast foods 6 Proteins (meat/meat substitutes) 6 Drinks 6 Sweets/Sugary foods 7 Combination
Kidney Stones and Diet
Kidney Stones and Diet What are kidney stones? Urine is made up of water and substances such as calcium, oxalate and uric acid. Crystals begin to form first in the kidney when: there are higher than normal
To offer you the best quality of our products we need your order 14 days in advance of your event.
Mövenpick Restaurant Zur Historischen Mühle Components for your menu On the following sites you will find our selection of dishes which you can combine to an multi-course menu. Our menus are offered in
1200 CALORIE HEALTHY LIVING MEAL PLAN DAY 1 Protein Carbs Qty. Measure Description
DAY 1 Breakfast Green Shake 1 Cup Blueberries, raw 1.07 21.01 0.48 82.65 2 Scoops Powder 24.00 8.00 3.00 150.00 1 Cup Spinach, raw 0.86 1.09 0.12 6.90 1 Cup Unsweetened Almond Milk 1.00 2.00 4.00 40.00
Breakfast Recipes. Mighty Muffins Yield: 24 muffins Serving size 1 muffin. Cottage Cheese and Pineapple Yield: 2 servings
Cottage Cheese and Pineapple Yield: 2 servings 1 cup cottage cheese, low-fat 1% 1 cup fresh pineapple (may substitute canned) 1 celery stalk, chopped 10 pecan halves, chopped Combine all ingredients. Per
(Adopted April 25, 2003, Amended May 22, 2009)
DRC GOOD ARRIVAL GUIDELINES (Adopted April 25, 2003, Amended May 22, 2009) Section 16 of the DRC Trading Standards policy on grade and condition standards for commodities stipulates: With regard to grade
Nutrition Facts/Allergen Information
Nutrition Facts/Allergen Information Here at CilantroMex, our goal is to provide our customers with the freshest, most delicious, and most nutritious foods. We use the freshest meats and produce when preparing
Recipe Card Templates by Vertex42.com. (makes 12 tacos)
Grilled Fish Tacos (makes 12 tacos) 1 tsp. ground cumin ½ c. cilantro, chopped 1 Tbsp. dried oregano 2 (3 oz.) Alaska longline cod, thawed frozen or fresh 1 Tbsp. chili powder 5 cups shredded green cabbage
GROCERY LIST FOR ALL 8 MEALS
HEALTHY FREEZER CROCKPOT RECIPE LIST Two bags of Chicken Fajitas Two bags of Beef Roast & Carrots Two bags of Garden Veggie Soup (I added ground beef) Two bags of Mexican Chicken Soup GROCERY LIST FOR
High Protein Low Fat Meal Plans
High Protein Low Fat Meal Plans If you have chosen to follow a low-fat, high protein diet, the following meal plans are designed to help. Choose three meals and two snacks each day. Breakfast Choose one