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Best Diet Recipes

Best Diet Recipes


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Top Rated Diet Recipes

Everyone loves a fresh Caesar salad. The omega 3s in this recipe combined with the freshest of ingredients make an ideal dish that will quickly become a regular part of your Paleo meals. Adapted from "The Paleo Diet Cookbook" by Loren Cordain with Nell Stephenson and Lorrie Cordain. Click here to see the How to Eat Like a Caveman story.

This cranberry-ginger-orange concoction will keep you cool and hydrated in the heat. Make a whole pitcher for your next get-together!This recipe is courtesy of Ocean Spray.

You could simply make this cocktail with a half cup of diet peach iced tea and one part vodka. But if you’re after a fresh flavor, swap out the tea with peach nectar. Yes, creating a skinny cocktail is really that simple.

Cherry Coke... plus a little kick? Count us in.Read about our 10 Famous Coca-Cola Myths.

With just two ingredients, Betty Crocker cake mix and a can of soda, you can make this simple low-calorie cake. Root beer and chocolate cake mix are used, but you can try different variations by mixing up the cake mix and soda flavors.

"The Scots have been enjoying their porridge for centuries, and rightly so. Made from oats, which are one of the few grains that grow well in Scotland's climate, Scottish porridge is tasty and nutritious, and it's also packed full of fiber, vitamins, and minerals. As part of a healthy diet, it's a great way to help reduce cholesterol, and the slow-release carbs mean it keeps you full (and full of energy) until lunchtime." — Scottish At HeartThis recipe is courtesy of Scottish At Heart.

This classic only needs one modification to make it diet friendly: Diet Coke; calories: 70.


20 Easy Pescatarian Dinners to Make Right Now

Cutting meat out of your diet may seem like a huge, burdensome change — but adopting a pescatarian diet is actually really accessible. As someone who’s been a pescatarian for several years now, I’ve found that the key is to never make yourself feel like you’re sacrificing something or restricting yourself. Instead, embrace the things you can eat, rather than focusing on the things that you can’t.

While a pescatarian diet does exclude red meat, poultry, lamb, and pork, there’s a whole lot more that’s fair game for eating. Vegetables, grains, fruits, legumes, beans, cheese, eggs, and yogurt are all encouraged, and the pescatarian diet puts an emphasis on fish and shellfish as a source of protein. If you didn’t already know, fish is one of the most weeknight-friendly ingredients you can have on hand. It cooks up incredibly quickly on either the stove or in the oven, and depending on how you cook it, doesn’t always need to thaw first.

Along the way, you’ll also likely find new sources of protein that are (potentially) even more delicious than what you had previously been eating. Below you’ll find a starting point to help you get there — a list of 20 of my favorite pescatarian recipes that are tasty, nutritious, and easy to prepare.



NPF Cookbook

The NPF revamped and produced a new printed cookbook, an e-flip cookbook version, and created a printed patient-centered wellness pocket guide. The cookbook includes healthy, tasty, and low-fat recipes for pancreatitis, pancreatic cancer, and pediatric pancreatitis patients and their families. It also includes an “About the Pancreas” section. Click here for the e-flip cookbook.


Healthy

Nutrition facts suggest sweet potatoes and white potatoes might not be so different after all.

These Are 5 Super-Satisfying Breakfast Foods to Keep You Fuller, Longer

It’s no secret that breakfast is important. Last until lunch by eating more of these five satiating breakfast foods.

What Is the Noom Diet?

Dubbed the "Millennial diet," Noom claims to use nutrition and psychology principles to help users lose weight in a way that lasts &hellip

Is Guacamole Healthy?

Here's what to know about everyone's favorite chip dip.

What Is the Galveston Diet?

This diet claims to "crack the code" on needs of aging women. Here's what you need to know.

Is It Healthy to Drink Beer After Running a Big Race?

It's tradition for many to drink a beer after crossing the finish line. We asked a sports nutritionist whether it's a good idea.

Do We Need to Be So Obsessed with Hydration?

A registered dietitian explains how much your water intake actually affects your overall health.

Healthy Smoothie Bowls You'll Want to Get Out of Bed For

Swap your straw for a bowl — the possibilities are endless.

What You Should Know About the Latest Ground Turkey Public Health Alert

It's time to check your freezer.

18 Healthy Smoothie Recipes for Breakfast, Snacks and Workouts

Smoothies make easy breakfasts, quick snacks and if made right, healthful meal options. Get healthy recipes and whip up an easy sm &hellip

This Dietitian Wants You to Eat More Processed Food

Processed food is not a bad thing. Here's why.

What Are Adaptogenic Mushrooms and Should You Try Them?

These functional fungi are making their way into food and beverage products. Here's what you should know before giving them a try.

Is It Safe to Eat Eggs Every Day?

Like many good things, eggs should be consumed in moderation. Here's what that means.

Do You Really Need to Count Calories?

Why it's important to listen to your body instead of obsessing over calorie counts, according to a dietitian.

Protein Powder Now Comes in a Nostalgic Pebbles Cereal Flavor

Get ready to bulk up like The Flintstones!

How to Pick Safe, Sustainable Fish at the Grocery Store

Learn how to make the smartest (and most eco-friendly) choices the next time you're at the fish counter.

It's OK Not to Be Excited About Food All the Time

How to feed yourself when you're not in the mood to eat — or when you're not craving any food in particular.

Budget-Friendly Ways to Boost Your Protein at Any Meal

Upping your protein intake doesn't have to cost you.

What to Eat If You’re Hungry During a Workout

There are a few factors to consider when fueling during exercise.

What the Heck Is Mushroom Coffee?

Some claim this adaptogen-infused coffee is the secret to better immunity and health overall. Here's what you need to know about m &hellip

How to Eat Healthfully, Even When You're Sick of Cooking

Here's what to do when you just can't make another meal.

Are Smoothies Healthy?

A deititian explains the healthy attributes and the unhealthy pitfalls.

Is Emotional Eating a Healthy Coping Mechanism?

Emotional eating isn't always bad, but when done to consistently numb certain feelings, it could be a sign of a problem.

The Best Plant-Based Frozen Meals You Can Buy, According to a Nutritionist

Add these fruit- and veggie-filled picks to your cart the next time you're stocking the freezer.

What a Dietitian Wants You to Know About Feeding a Healthy Family

Tip #1: Serve dessert first.

Are You Getting Enough Iodine?

Here's how to tell if you’re getting enough of this mineral and where you can find it.

TikTok Video Claims Jell-O Tea May Be the Answer to a Sore Throat

An expert says they may be on to something.

If You're Not Making Veggie Burgers with Tofu, You Should Be

Thanks to Jackie Newgent's easy recipe, you can forget all about pressing your tofu.

Can Clean Wine and Purifiers Prevent Wine Headaches?

Experts explain the science behind wine headaches, and why there's no substitute for drinking responsibly.


How to Adopt a Salad Diet Plan

A salad diet plan doesn't necessarily mean you need to eat salad for breakfast, lunch and dinner, but it should include one really big salad every day. This approach is recommended by many nutrition and exercise professionals alike.

All salads are not created equal, though — making sure your salad choices keep you full without excess calories is key. When following a salad diet for weight loss, build your salad using the following steps.

Step 1: Choose Your Greens

When choosing the base for your salad, go with the greens that satisfy your taste profile. If you like blander greens, opt for a simple chopped romaine or spinach. If you like more variety in flavor, choosing a greens mix that contains arugula, kale and field greens may be a better option.

Step 2: Include Protein

Including protein-packed foods in your salad is a surefire way to making sure your salad is satisfying and maximizes fullness after a meal. A review published June 2015 in the American Journal of Clinical Nutrition found that including 25 to 30 grams of protein per meal led to improvements in weight management and appetite.

When choosing animal-based protein sources, go for leaner options. Chicken breast, lean cuts of pork, shrimp, salmon and hard-boiled egg will provide plenty of protein while minimizing fat intake. For reference, according to the USDA, a 3-ounce serving of cooked lean chicken breast provides 27.3 grams of protein, while a 3-ounce serving of wild Atlantic salmon provides 21.6 grams of protein.

Plant-based sources of protein, like tofu and beans, are also a great option.

Step 3: Add Supporting Veggies

While greens are normally the best choice for the base of your salad, other veggies can play a strong supporting role. Salads should contain veggies from varying categories to increase the nutrition profile of the meal. The easiest way to ensure you're getting a variety is to "eat the rainbow."

What Veggies Go in a Salad?

Any veggies can be used in a salad. With the base being salad greens, adding veggies that are red, purple, orange or yellow will round out your meal. A few options include:

  • Red, orange or yellow peppers
  • Carrots
  • Beets
  • Sweet potato
  • Tomatoes

If you have a tendency to like your salad a little sweeter, adding fruit is a wonderful option as well.

Step 4: Consider Crunchy Ingredients

Now that you have your salad base of greens, protein and supporting veggies, add some other crunchy ingredients to make the salad fun and satisfying. Regardless of what eating plan you're following, there are plenty of options.

What Can I Add to My Salad?

  • Healthy carbs: Corn, roasted and diced sweet potatoes, cooked whole-grain barley, cooked quinoa, diced apples or pears
  • Healthy fats: Nuts, seeds, avocado (in moderation)
  • Other add-ins: Traditional items like croutons and pita chips are also great options, although these crunchy additions tend to be more calorically dense than other ingredients, so be sure to measure servings sizes first.

Step 5: Use Dressing to Increase Satisfaction and Nutrition

Most people on a salad diet for weight loss assume skipping salad dressing is helpful, but it can reduce your enjoyment of the meal and create a reduction in vitamins and minerals provided by all the nutritious veggies in the salad.

A small study published October 2017 in the American Journal of Clinical Nutrition found those who ate salads with a soybean oil dressing absorbed nutrients better than eating the same salad without dressing. Participants used about 2 tablespoons of dressing, which is the standard serving size for most dressings.

Many store-bought dressings may contain added sugar, so check nutrition labels and measure out serving sizes to keep calories and sugar in check.

How Do You Make a Good Salad?

  • Add your salad ingredients into a large bowl to ensure ingredients are evenly distributed
  • Toss with 2 tablespoons of your desired dressing
  • Scoop the salad into a bowl or plate for a restaurant-style experience

Candida Recipe Tips

In this section, we’ve put together a fantastic range of easy (and delicious!) recipes that are ALL compatible with the anti-Candida diet.

Breakfast

It’s the most important meal of the day, so it should be good! A wholesome breakfast should comprise of healthy fats, protein and vegetables – such as this Avocado Baked Eggs with Vegetable Hash. These nutrients are essential for supporting hormonal signalling and improving your energy and mood.

When you wake up in the morning, your cortisol levels should be at their highest. Cortisol is a stress hormone – but it’s necessary for waking you up and keeping you alert. Eating on a regular schedule is important for keeping cortisol levels consistent and supporting early-morning energy levels.

Lunch

Lunch on the Candida diet should be as nutritionally balanced and enjoyable as any meal. An easy way to help build a balanced lunch is to include the major nutrients: protein and fiber. This Asian Chicken and Cabbage Salad is perfect!

Fiber isn’t just necessary for keeping you regular, it keeps your blood sugar levels steady and even lowers cholesterol levels. That’s why naturopaths and registered dietitians recommend getting in at least five grams of fiber at each meal. Fiber keeps you satisfied throughout the rest of the day, so you don’t suffer the ‘3pm slump’ that has you reaching for the chocolate biscuits!

These fantastic lunches contain plenty of both fiber and protein to help keep you full and fueled all afternoon. And they’re so delicious, you’ll be looking forward to lunch break every day!

Dinner

Dinner can be tricky. Overeating – or eating the wrong kinds of food – can upset your sleep, while a dinner that doesn’t satisfy can lead to reaching for a sugary late-night snack!

An ideal dinner features a balance of vegetables, protein, fiber and healthy fat. Nourishing dinner ideas like this Curried Chicken Bowl are bound to make you popular at home!

Snacks

There’s no harm in snacking between meals – if you do it right. Healthy snacks like this Mediterranean Zucchini Dip will tide you over to your next meal without upsetting your anti-Candida protocol.

Desserts

Who said desserts were off-limits? Not us!

It’s natural to crave a sweet treat every now and then. The trick is to satisfy that craving without giving in to sugar. Fortunately, there are lots of natural sweeteners that contain zero sugar and don’t affect your blood sugar, such as stevia, xylitol, and monk fruit extract.

Fabulous desserts like Coconut Ginger Clouds use these sweeteners along with nutritious foods like coconut, avocado and healthy flours that won’t ruin your good work.

Drinks

Alcohol may be out of the picture, but healthy drinks are very much encouraged. Juicing can be an excellent way to supplement your body with lots of nutrients all at once, and smoothies are an easy and delicious way to eat on the go. These drinks recipes make the most of antifungal ingredients and still taste amazing – even this sugar-free eggnog!


MyFitnessPal: Share Progress With Friends

Get motivation from the My Fitness Pal community.

Smartphone interface can be clunky to use.

Difficult to enter meals quickly.

With more than 6 million foods in its database and more than 4 million food barcodes, MyFitnessPal makes it easy to log breakfast, lunch, dinner, and afternoon snacks. With powerful metrics, My FitnessPal gives insights on calories, fat, protein, carbs, sugar, fiber, cholesterol, and vitamins. It's easy to plan your meals in advance and stay on track with your nutritional goals.

Download For:


The Best Diet: Quality Counts

“A calorie is a calorie” is an oft-repeated dietary slogan, and not overeating is indeed an important health measure. Rather than focusing on calories alone, however, emerging research shows that quality is also key in determining what we should eat and what we should avoid in order to achieve and maintain a healthy weight. Rather than choosing foods based only on caloric value, think instead about choosing high-quality, healthy foods, and minimizing low-quality foods.

  • High-quality foods include unrefined, minimally processed foods such as vegetables and fruits, whole grains, healthy fats and healthy sources of protein – the foods recommended in the Healthy Eating Plate.
  • Lower-quality foods include highly processed snack foods, sugar-sweetened beverages, refined (white) grains, refined sugar, fried foods, foods high in saturated and trans fats, and high-glycemic foods such as potatoes.

There isn’t one “perfect” diet for everyone, owing to individual differences in genes and lifestyle.

Quality counts

One study analyzed whether certain foods were more or less likely to promote weight gain. This type of research examining specific foods and drinks allows us to understand whether “a calorie is a calorie,” or if eating more higher-quality foods and fewer lower-quality foods can lead to weight loss and maintenance.

Researchers in the Department of Nutrition at Harvard School of Public Health show us that quality is in fact very important in determining what we should eat to achieve and maintain a healthy weight, and that the notion of “a calorie is a calorie” does not tell the whole story.

  • In a study of over 120,000 healthy women and men spanning 20 years, researchers determined that weight change was most strongly associated with the intake of potato chips, potatoes, sugar-sweetened beverages, and both processed and unprocessed red meats. The researchers concluded that consumption of processed foods higher in starches, refined grains, fats, and sugars can increase weight gain.
  • Foods shown to be associated with weight loss were vegetables, whole grains, fruits, nuts, and yogurt.
  • Researchers did not discount the importance of calories, instead suggesting that choosing high-quality foods (and decreasing consumption of lower-quality foods) is an important factor in helping individuals consume fewer calories. (23)

View the HSPH news release, “Changes in specific dietary factors may have big impact on long-term weight gain: Weight-loss Strategy to Only ‘Eat Less, Exercise More” May be Overly Simplistic’”

Managing macronutrients: Does it matter?

With the proliferation of macronutrient-based diets over the past several decades, from low-fat to low-carbohydrate, discussion of the three main macronutrients – carbohydrates, proteins, and fats – has become standard when talking about optimal diets. Researchers have begun comparing these “macronutrient management”-style diets to one another in order to determine which is most effective, but thus far evidence is largely inconclusive.

One study, published in JAMA in 2007, compared four weight-loss diets ranging from low to high carbohydrate intake. This 12-month trial followed over 300 overweight and obese premenopausal women, randomly assigning them to either an Atkins (very low carbohydrate), Zone (low carbohydrate), LEARN (high carbohydrate), or Ornish (very high in carbohydrate) diet.

  • After one year, weight loss was greater for women in the Atkins diet group compared with the other diet groups.
  • This study also examined secondary outcomes focused on metabolic effects (such as cholesterol, body fat percentage, glucose levels and blood pressure), and found that those for the Atkins group were comparable with or more favorable than the other diet groups.
  • There was no significant difference in weight loss among the other three diets (Zone, LEARN, and Ornish).
  • This study does raise questions about about long-term effects and mechanisms, but the researchers concluded that a low-carbohydrate, high-protein, high-fat diet may be considered a feasible recommendation for weight loss. (24)

Another study, published in The New England Journal of Medicine in 2009, challenged the above study’s findings by testing four different types of diets and producing results that showed comparable average weight loss among the different diets.

  • The study followed 800 people over 2 years, assigning subjects to one of four diets: Low-fat and average-protein, low-fat and high-protein, high-fat and average-protein, and high-fat and high protein.
  • Researchers concluded that all of the diets resulted in meaningful weight loss, despite the differences in macronutrient composition.
  • The study also found that the more group counseling sessions participants attended, the more weight they lost, and the less weight they regained. This supports the idea that not only is what you eat important, but behavioral, psychological, and social factors are important for weight loss as well. (25)

An additional study, published in The New England Journal of Medicine in 2010, looked at the role of protein and glycemic index upon weight loss maintenance. Researchers first implemented a low-calorie diet to produce weight loss, then examined whether protein and glycemic index impacted weight loss maintenance.

  • The study population was made up of nearly 800 overweight adults from European countries who had lost at least 8% of their initial body weight with a low-calorie diet. Participants were then assigned one of five diets to prevent weight regain over a 26-week period: A low-protein and low-glycemic-index diet, a low-protein and high-glycemic-index diet, a high-protein and low-glycemic-index diet, a high-protein and high-glycemic-index diet, or a control diet.
  • The low-protein-high-glycemic-index diet was associated with subsequent significant weight regain, and weight regain was less in the groups assigned to a high-protein diet than in those assigned to a low-protein diet, as well as less in the groups assigned to a low-glycemic-index diet than in those assigned to a high-glycemic-index diet.
  • These results show that a modest increase in protein content and a modest reduction in the glycemic index led to an improvement in maintenance of weight loss. (26)

The results from these three studies suggest that there may be some benefits to a macronutrient-based dietary approach, but research also shows that while a particular diet may result in weight loss for one person, it may not be effective for another person due to individual differences in genes and lifestyle. For those seeking the “perfect” one-size-fits-all diet, then, there isn’t one! The great news is that everyone can follow The Healthy Eating Plate guidelines and choose healthy, flavorful foods to create a diet that works best for you.

References


23. Mozaffarian, D., et al., Changes in diet and lifestyle and long-term weight gain in women and men. N Engl J Med, 2011. 364(25): p. 2392-404.
24. Gardner, C.D., et al., Comparison of the Atkins, Zone, Ornish, and LEARN diets for change in weight and related risk factors among overweight premenopausal women: the A TO Z Weight Loss Study: a randomized trial. JAMA, 2007. 297(9): p. 969-77.
25. Sacks, F.M., et al., Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates .N Engl J Med,2009. 360(9): p. 859-73.
26. Larsen, T.M., et al., Diets with high or low protein content and glycemic index for weight-loss maintenance .N Engl J Med, 2010. 363(22): p. 2102-13.

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The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.


‘What should I eat?!’ The Mediterranean diet edition. [Infographic] Use this Mediterranean diet food list to create a menu you’ll love.

Let this handy Mediterranean diet food list be your guide.

You might notice our list is a bit different than what you’ll find elsewhere.

The reason: It’s not a two-column “Eat / Don’t Eat” or “Good / Bad” food list.

Instead, we’ve sorted everything into a continuum—from “eat more” to “eat some” to “eat less.”

That way, no food is forbidden. And you’ll be able to easily see which foods you should emphasize—higher quality, more nutritious options—versus which foods you should eat less frequently (but not give up entirely).

A cool side effect: By putting more focus on the “eat more” category, you’ll probably find that you naturally “eat less” from the other categories. And that’s when the health benefits start to kick in.

No matter what your starting point, think of this food list as a tool. One that helps you make progress over time, rather than pursue perfection all at once.

Our advice: Aim to make Mediterranean diet choices that are “just a little bit better” than you’re making now, and keep improving over time.

That’s how lasting change happens.

This infographic will show you how. Use it to:

  • Incorporate a mix of Mediterranean diet-friendly proteins, vegetables, carbohydrates, and fats
  • Strategically improve your food choices—based on what you eat right now—to feel, move, and look better.
  • Customize your intake for your individual lifestyle, goals, and (of course) taste buds.

As a bonus, we’ve provided space to create your own personal Mediterranean diet food list on a continuum. That way, you can build a delicious Mediterranean-style menu that’s right for YOU.

(And if you want a FREE Meditteranean diet nutrition plan that instantly gives you the amounts of calories, protein, carbs, and fat you need to achieve your goals, check out the Precision Nutrition Calculator.)



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  4. Gardagar

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