food of the week
  who we are - what's new - getting started - community
 
The World's Healthiest Foods
eating healthy

 

Eating Healthy
WHFoods List A-Z
Important Q&A's
Essential Nutrients
Food Advisor
All About Organic Foods
Ask George Your Questions


Cooking Healthy
WHFoods Kitchen
Seasonal Eating
Over 100 Recipes
In Home Cooking Demo


Feeling Great
Feeling Great Menu
Healthy Way of Eating
How Foods Help You Stay Healthy
For the Entire Family
Eating Right for Your Disease
About Popular Diets
Meal Planning for Health Conditions


Community
Who We Are
What's New
Getting Started
Contact Us
Send to a Friend
Rating Questionnaire
Free Weekly Bulletin
Send Us A Favorite Recipe
Atherosclerosis

Description

Most important nutrients: Beta-carotene, Vitamin C, Bioflavonoids, Vitamin E, Vitamin B6, Vitamin B12, Folate, Niacin, Magnesium, Potassium, Zinc, Fiber (soluble), Omega 3 fatty acids, Monounsaturated fats, Taurine
Most important foods: Soy foods, Garlic, Onions
Avoidances: Excess saturated fat and cholesterol, Excess iron and vitamin D, transfatty acids

Atherosclerosis - Day 1

Breakfast

Snack

  • 8 fl oz low fat yogurt
  • 2 tsp flax seeds
  • 1/3 cup trail mix
    • sunflower seeds
    • peanuts
    • dried figs

Lunch

Dinner

Nutritional Profile

Calories 1935
Calories from fat 35%
Calories from saturated fat 6%
Fiber - total 43 grams
Fiber - soluble 9 grams
Vitamin A - RE 424%
Beta-carotene 19170 mcg
Vitamin C 522%
Vitamin E 140%
Vitamin B6 194%
Vitamin B12 119%
Folate 127%
Niacin 134%
Magnesium 176%
Potassium 5041 mg
Potassium:Sodium ratio 5.3
Zinc 109%
Omega-3 fatty acids 5.3 grams
Oleic acid 20 grams

Atherosclerosis - Day 2

Breakfast

Snack

  • Rice cake with 1 tbsp sunflower seed butter

Lunch

Dinner

Nutritional Profile

Calories 1995
Calories from fat 32%
Calories from saturated fat 4%
Fiber - total 41 grams
Fiber - soluble 9 grams
Vitamin A - RE 261%
Beta-carotene 11723 mcg
Vitamin C 149%
Vitamin E 119%
Vitamin B6 252%
Vitamin B12 218%
Folate 118%
Niacin 275%
Magnesium 220%
Potassium 5220 mg
Potassium:Sodium ratio 1.7
Zinc 100%
Omega-3 fatty acids 6.1 grams
Oleic acid 19 grams

Atherosclerosis - Day 3

Breakfast

  • 1 cup oatmeal
  • 2 dried figs
  • 2 dried prunes
  • 1 tbsp flax seeds
  • Fruit salad:
    • 1 kiwifruit
    • ½ cup blueberries
    • ½ cup papaya

Snack

  • 8 oz plain lowfat yogurt
  • 1 tbsp almonds
  • 1 tsp maple syrup
  • 6 oz orange juice

Lunch

Salmon nicoise salad:

  • 2 cups chard
  • 4 oz salmon
  • 1/3 cup potatoes
  • 1/3 cup green beans
  • 3 olives
  • ¼ cup tomatoes
  • Dressing:
    • 1 tbs olive oil
    • 1 tsp Dijon mustard
    • 1 tsp mustard seeds

Dinner

  • 6 oz lamb
  • Buckwheat pilaf:
    • ¾ cup buckwheat
    • 1/3 cup mushrooms
    • 1/8 cup onions
    • ¾ cup steamed beets
    • 2 tbsp pumpkin seeds
    • 1 cup collards with 1 clove garlic

Nutritional Profile

Calories 1937
Calories from fat 31%
Calories from saturated fat 8%
Fiber - total 41 grams
Fiber - soluble 11 grams
Vitamin A - RE 132%
Beta-carotene 5662 mcg
Vitamin C 482%
Vitamin E 160%
Vitamin B6 218%
Vitamin B12 358%
Folate 166%
Niacin 239%
Magnesium 181%
Potassium 5709 mg
Potassium:Sodium ratio 6.1
Zinc 156%
Omega-3 fatty acids 5.1 grams
Oleic acid 28 grams

Atherosclerosis - Day 4

Breakfast

  • 1 cup cooked whole barley
  • 1 tbs flaxseeds
  • 1 tbs molasses
  • ½ tsp cinnamon
  • Orange

Snack

  • 1.5 cup fruit salad:
    • raspberries and blueberries

Lunch

  • 3 oz grilled tempeh
  • 1 cup brown rice
  • 1 cup cooked turnip greens
  • ¼ cup cooked zucchini slices
  • 1/3 cup crimini mushrooms
  • Sauce:
    • 1 tbs tahini
    • 1 tbs flaxseed oil
    • 1 tsp miso paste
    • 2 tbs sesame seeds

Dinner

  • 6 oz broiled snapper
  • Pesto sauce
    • 2 garlic clove
    • 2 tbs parsley
    • 2 tbsp pine nuts
    • 2 tbsp basil
  • 1 cup quinoa
  • 6 asparagus spears
  • 1 cup collard green with 2 tbsp pumpkin seeds, ground

Nutritional Profile

Calories 1976
Calories from fat 34%
Calories from saturated fat 5%
Fiber - total 55 grams
Fiber - soluble 12 grams
Vitamin A - RE 204%
Beta-carotene 9260 mcg
Vitamin C 368%
Vitamin E 169%
Vitamin B6 251%
Vitamin B12 218%
Folate 151%
Niacin 118%
Magnesium 231%
Potassium 4680 mg
Potassium:Sodium ratio 10.0
Zinc 117%
Omega-3 fatty acids 10.6 grams
Oleic acid 21 grams


Send us your favorite recipes using the World's Healthiest Foods, so we can share them with others!

 

Search this site:

Privacy Policy and Visitor Agreement

For education only, consult a healthcare practitioner for any health problems.


home | who we are | site map | what's new | privacy policy and visitor agreement
© 2002-2005 The George Mateljan Foundation