The World's Healthiest Foods are health-promoting foods that can change your life.

Try the exciting new lunch recipe from Day 4 of our upcoming 7-Day Meal Plan.

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Asthma

Asthma

Description

Most important nutrients: Beta-carotene, Vitamin C, Vitamin E, Magnesium, Selenium, Omega 3 fatty acids, Quercetin, Rosmarinic acid Most importand foods: Fruits and vegetables, Cold water fish, Olive oil, Garlic, Onions, Rosemary Avoidances: Omega 6 fatty acids, Salt, Artificial food additives, Adverse food reactions

Asthma - Day 1

Breakfast

Snack

  • 1 cup fruit salad
    • cantaloupe
    • mixed berries

Lunch

Dinner

Nutritional Profile

Calories2007
Calories from fat33%
Fiber53 grams
Vitamin A - RE171%
Beta Carotene7306 mcg
Vitamin C491%
Vitamin E130%
Magnesium182%
Selenium152%
Omega-3 fatty acids5.4 grams

Asthma - Day 2

Breakfast

Snack

  • ½ cantaloupe
  • Rice cake with 1 tbsp sunflower seed butter

Lunch

Dinner

Nutritional Profile

Calories1887
Calories from fat33%
Fiber53 grams
Vitamin A - RE569%
Beta Carotene25695 mcg
Vitamin C902%
Vitamin E118%
Magnesium194%
Selenium132%
Omega-3 fatty acids5.0 grams

Asthma - Day 3

Breakfast

Quinoa porridge:

  • 1.5 cups quinoa
  • 1 tbsp blackstrap molasses
  • 1 tbsp chopped walnuts
  • 8 oz goat's milk

Snack

  • ½ cup apple slices
  • 1 tsp almond butter

Lunch

  • 1.5 cups lentil vegetable soup
  • 2 rye crackers
  • Salad:
    • 1 cup collard
    • 1 cup chard
    • ¼ c tomato
    • ¼ c bell peppers
    • 1 tbsp sunflower seeds
  • Dressing:
    • 1 tbsp flaxseed oil
    • 1/2 tsp rosemary

Dinner

  • 8 oz broiled cod
  • 1 cup millet
  • 1 cup cooked turnip greens sprinkled with 1 tbsp ground pumpkin seeds
  • 1/3 cup healthy sautéed crimini mushrooms
  • 1/8 cup onions

Nutritional Profile

Calories1938
Calories from fat22%
Fiber56 grams
Vitamin A - RE433%
Beta Carotene7637 mcg
Vitamin C287%
Vitamin E194%
Magnesium218%
Selenium220%
Omega-3 fatty acids9.1 grams

Asthma - Day 4

Breakfast

  • Breakfast shake:
    • 8 oz soy milk
    • 8 oz soy yogurt
    • ½ cup papaya
    • ½ cup blueberries
    • 1 tbs flaxseeds
  • 1 rice cake
  • 1 tbsp almond butter

Snack

  • 1 cup raspberries sprinkled with 1 teaspoon peppermint

Lunch

  • Hummus:
    • 3/4 cup garbonzo beans
    • 1 tbsp olive oil
    • ½ tbs lemon juice
    • 1 tbsp tahini
    • 1 clove garlic
  • 1 WW pita bread
  • Crudite:
    • 4 cucumber slices
    • 6 baby carrots
    • 1 cup chopped chard

Dinner

  • 8 oz grilled salmon with orange, mustard, sesame glaze (1 orange, 2 tsp mustard seed, 2 tsp sesame seed, 1 tsp molasses)
  • 1 cup mustard greens with ½ tsp garlic and 1 tsp rosemary
  • 5 new potatoes
  • 1 tsp olive oil
  • ½ tsp rosemary

Nutritional Profile

Calories1981
Calories from fat38%
Fiber49 grams
Vitamin A - RE222%
Beta Carotene8446 mcg
Vitamin C488%
Vitamin E222%
Magnesium202%
Selenium384%
Omega-3 fatty acids7.6 grams

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