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
Lunch
Dinner
|
Nutritional Profile
| Calories |
2007 |
| Calories from fat |
33% |
| Fiber |
53 grams |
| Vitamin A - RE |
171% |
| Beta Carotene |
7306 mcg |
| Vitamin C |
491% |
| Vitamin E |
130% |
| Magnesium |
182% |
| Selenium |
152% |
| Omega-3 fatty acids |
5.4 grams |
|
Asthma - Day 2
|
|
Breakfast
Snack
- ½ cantaloupe
- Rice cake with 1 tbsp sunflower seed butter
Lunch
Dinner
|
Nutritional Profile
| Calories |
1887 |
| Calories from fat |
33% |
| Fiber |
53 grams |
| Vitamin A - RE |
569% |
| Beta Carotene |
25695 mcg |
| Vitamin C |
902% |
| Vitamin E |
118% |
| Magnesium |
194% |
| Selenium |
132% |
| Omega-3 fatty acids |
5.0 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
| Calories |
1938 |
| Calories from fat |
22% |
| Fiber |
56 grams |
| Vitamin A - RE |
433% |
| Beta Carotene |
7637 mcg |
| Vitamin C |
287% |
| Vitamin E |
194% |
| Magnesium |
218% |
| Selenium |
220% |
| Omega-3 fatty acids |
9.1 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
| Calories |
1981 |
| Calories from fat |
38% |
| Fiber |
49 grams |
| Vitamin A - RE |
222% |
| Beta Carotene |
8446 mcg |
| Vitamin C |
488% |
| Vitamin E |
222% |
| Magnesium |
202% |
| Selenium |
384% |
| Omega-3 fatty acids |
7.6 grams |
|
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