Johns Hopkins -- Putting Portion Control to the Test
Oprah.com --Make Half of every Meal Fruits and Vegetables
The Mayo Clinic - Healthy Weight Pyramid: A sample menu
Oprah.com --Make Half of every Meal Fruits and Vegetables
The Mayo Clinic - Healthy Weight Pyramid: A sample menu
Coronary Heart Disease Reversal and Nutrition - Part II
heartMonitron's Healthy Recipes and Health-related Articles... With Nutrition Guidelines. The hM Guidelines are derived from either Academic Sources (Medical Schools and prominent Cardiologists) or U.S. Government Institutions (HHS and the USDA). Direct Links: Where to Find and How to Find the best nutrition guidelines and information.
Summer Fruit Delight in a Jell-O / hM NUTRITION JOURNAL - healthy recipes
Chicken Noodle Soup with Vegetables / hM NUTRITION JOURNAL - healthy recipes
Carbohydrate Intake and the Control of Glycemia - blood sugar
Weight Management and the Determination of one's Calorie Needs
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hM strongly recommends using the information provided on this Website under the professional supervision of your doctor, registered dietitian or nutrition professional. Whether you are seeking to improve your general health, reverse heart disease, control diabetes or lose weight, always assume that getting some professional advice from your MD or RD is best. Attempting to self-diagnose or self-treat may be hazardous. Registered Dietitians have studied the science of nutrition in a recognized college or university. They specialize in health care matters. Dietitians are the best-qualified professionals to help you plan a balanced diet and suggest food, recipes or good cooking methods suitable to improve your health condition.
Each hM healthy recipe is divided in three cooking versions : food for heart health, for diabetes care or for weight loss and management. Complete Nutrition Facts are displayed
Coronary Heart Disease Reversal and Nutrition - Part I
Icy French Pancakes with Field Berries / hM NUTRITION JOURNAL - healthy recipes
Nutritional Facts Summary for : Spaghetti Bolognese Sauce. heart health version : 368 Calories, 16% from fat; diabetes care version: 490 calories, 41% from carb; for weight loss version: 377 Calories
Nutritional Facts Summary for : Low-fat Cheeseburger. heart health version : 385 Calories, 15.1% from fat; diabetes care version: 397 calories, 53% from carb; for weight loss version: 385 Calories
Nutritional Facts Summary for : Summer fruit delight. heart health version : 47 Calories, 0% from fat; diabetes care version: 47 calories, 86% from carb; for weight loss version: 47 Calories
Nutritional Facts Summary for : Chicken noodle soup with vegetables. heart health version : 134 Calories, 12.6% from fat; diabetes care version: 156 calories, 50.6% from carb; for weight loss version: 134 Calories
Nutritional Facts Summary for : Mediterranean salad. heart health version : 99 Calories, 17% from fat; diabetes care version: 109 calories, 60% from carb; for weight loss version: 90 Calories
Nutritional Facts Summary for : Pancakes with field berries. heart health version : 302 Calories, 18% from fat; diabetes care version: 337 calories, 68.4% from carb; for weight loss version: 302 Calories
hM strongly recommends using the information and healthy recipes provided on this website under the professional supervision of your doctor or registered dietitian . Whether you are seeking to improve your general health, reverse heart disease, control diabetes or your weight, always assume that getting professional advice from your MD or RD is best.
Nutrition Articles and Healthy Recipes, Cooking Guidelines
The hM Nutrition Journal contains articles and recipes relative to Cooking Methods and Food Selection for the Improvement of Health, Management of Heart Disease, Type 2 Diabetes, High Cholesterol, and the Maintenance of a Healthy Weight / including Computer Assisted Diet Planning and Nutrition Analysis
MarketPlace
American Dietetic Association Complete Food and Nutrition Guide
By Roberta Larson Duyff, ADA (American Dietetic Association)
By Roberta Larson Duyff, ADA (American Dietetic Association)
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Disclosure:This ad space is sponsored by hM, the purchase of the above, contributes to keep hM going and keep membership free for everyone
Relevant Books on
Heart Disease Care
Diabetes Care
Cholesterol Management Weight Loss or Control
Nutrition
Home Monitors and
Medical Devices
Specialized Cookbooks
Heart Disease Care
Diabetes Care
Cholesterol Management Weight Loss or Control
Nutrition
Home Monitors and
Medical Devices
Specialized Cookbooks
Category : Cookbooks - Nutrition guidelines and recipes for Heart Health -
"The Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook"
The Cleveland Clinic Heart Center
The Cleveland Clinic Heart Center
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Disclosure:This ad space is sponsored by hM, the purchase of the above, contributes to keep hM going and keep membership free for everyone
NEW !
Omelette / Denver-like or Frittata - Low-Fat, Near Cholesterol-Free, Healthy Egg Recipe, for heart disease or diabetes care
Omelette / Denver-like or Frittata - Low-Fat, Near Cholesterol-Free, Healthy Egg Recipe, for heart disease or diabetes care
Very Low-Fat Pizza All' Americana / hM NUTRITION JOURNAL - healthy recipes
Mediterranean Salad,
hM NUTRITION JOURNAL healthy recipes
hM NUTRITION JOURNAL healthy recipes
Encyclopedia of Foods
By UCLA Center for Human Nutrition
By UCLA Center for Human Nutrition
Where and How to find Nutrition Information on Foods and Health Guidelines
Category : Cookbooks - Where to find Nutrition information and healthy recipes for diabetics
"The American Diabetes Association Diabetes Cookbook"
by The ADA
by The ADA
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Disclosure:This ad space is sponsored by hM, the purchase of the above, contributes to keep hM going and keep membership free for everyone
The Nutrition Principles and Health Guidelines that hM adheres to:
Nutrition for Health Guidelines: 1 - Constancy in Nutritional Balance
By balanced nutrition, one implies that all or most of the nutrients necessary to maintain or promote good health are provided to the body in sufficient or reasonable amounts every day, and when possible, one should strive to make every meal a balanced meal. To help in planning recipes and balanced meals one can use nutrition charts, tables and food pyramids such as the ones produced by The United States Department of Agriculture, The Mayo Clinic and other reputable health institutions. These tools were published expressly for the purpose of ensuring healthy nutritional balance. Note that some medical conditions, such as heart disease, diabetes and obesity, may require you to modify the food pyramid a little. Speak with your doctor or registered dietitian about these adjustments. The USDA and the HHS have come up with a very meaningful title for chapter 2 of their dietary guidelines: "Adequate Nutrients within Calorie Needs". This sums up the meaning of the terms "nutritional balance".
By balanced nutrition, one implies that all or most of the nutrients necessary to maintain or promote good health are provided to the body in sufficient or reasonable amounts every day, and when possible, one should strive to make every meal a balanced meal. To help in planning recipes and balanced meals one can use nutrition charts, tables and food pyramids such as the ones produced by The United States Department of Agriculture, The Mayo Clinic and other reputable health institutions. These tools were published expressly for the purpose of ensuring healthy nutritional balance. Note that some medical conditions, such as heart disease, diabetes and obesity, may require you to modify the food pyramid a little. Speak with your doctor or registered dietitian about these adjustments. The USDA and the HHS have come up with a very meaningful title for chapter 2 of their dietary guidelines: "Adequate Nutrients within Calorie Needs". This sums up the meaning of the terms "nutritional balance".
Nutrition for Health Guidelines: 2 - Constancy in Variety
Some foods contain some types of healthy nutrients while other foods will contain other types. A person may consume, for example, the adequate number of servings of vegetables every day, however, it may be the same two vegetables all of the time (say carrots and celery). Those nutrients, vitamins and minerals not present in these vegetables will be missing. Eating a wide variety of healthy foods is necessary. The lack of variety may often be the explanation for a deficient nutrition leading to ill health.
Some foods contain some types of healthy nutrients while other foods will contain other types. A person may consume, for example, the adequate number of servings of vegetables every day, however, it may be the same two vegetables all of the time (say carrots and celery). Those nutrients, vitamins and minerals not present in these vegetables will be missing. Eating a wide variety of healthy foods is necessary. The lack of variety may often be the explanation for a deficient nutrition leading to ill health.
Nutrition for Health Guidelines: 3 - Purchasing Quality Foods
Not all food brands are equal. In some discount stores, you can purchase a loaf of bread for half the price of the whole-grains loaf. If you weigh the very cheap loaf, you will find it to be very light; it has no density. It has a lot of air-filled alveoli in it. The bakery has used a smaller quantity of dough to produce the same volume. If you read the nutrition facts label, you will discover that it also has fewer nutrients per ounce or gram because it was made with a much poorer type of flour. Another example would be tuna fish cans. On one hand, a can of White Albacore tuna has a lot of the omega-3 content you want and also has very small mercury content. On the other hand, the can of light tuna, which happens to be on special, has often only one third of the omega-3 content of the other and much higher mercury levels. Reading nutrition facts labels will tell you a lot about the nutritional quality of a product. Trying to produce a balanced meal using ingredients that do not have the required nutrients is a waste of your time and is certainly a waste of your money. You may be better off purchasing a smaller quantity of foods with a higher nutritional value.
Not all food brands are equal. In some discount stores, you can purchase a loaf of bread for half the price of the whole-grains loaf. If you weigh the very cheap loaf, you will find it to be very light; it has no density. It has a lot of air-filled alveoli in it. The bakery has used a smaller quantity of dough to produce the same volume. If you read the nutrition facts label, you will discover that it also has fewer nutrients per ounce or gram because it was made with a much poorer type of flour. Another example would be tuna fish cans. On one hand, a can of White Albacore tuna has a lot of the omega-3 content you want and also has very small mercury content. On the other hand, the can of light tuna, which happens to be on special, has often only one third of the omega-3 content of the other and much higher mercury levels. Reading nutrition facts labels will tell you a lot about the nutritional quality of a product. Trying to produce a balanced meal using ingredients that do not have the required nutrients is a waste of your time and is certainly a waste of your money. You may be better off purchasing a smaller quantity of foods with a higher nutritional value.
Nutrition for Health Guidelines: 4 - Selective Carbohydrate Intake
hM advocates being selective when choosing carbohydrate sources. Whenever possible, you should try to use wholegrain unrefined sources of carbohydrate, such as whole-wheat or multi-grains bread and pasta. Limit the use of products made from refined flour. Use whole-grain brown rice. Such complex or unrefined carbohydrate sources have more nutrients and thus their nutritional value is far superior. They have not been impoverished depleted of their nutrients by the refining process. They also have higher fiber content. As a rule, higher fiber content is preferable if you are a cardiac patient, diabetic or are watching your weight. The Mayo Clinic has published on its Website a very informative article on the virtues of complex-unrefined carbs. We would encourage hM members to read this high-quality content article. (MayoClinic.com)
hM advocates being selective when choosing carbohydrate sources. Whenever possible, you should try to use wholegrain unrefined sources of carbohydrate, such as whole-wheat or multi-grains bread and pasta. Limit the use of products made from refined flour. Use whole-grain brown rice. Such complex or unrefined carbohydrate sources have more nutrients and thus their nutritional value is far superior. They have not been impoverished depleted of their nutrients by the refining process. They also have higher fiber content. As a rule, higher fiber content is preferable if you are a cardiac patient, diabetic or are watching your weight. The Mayo Clinic has published on its Website a very informative article on the virtues of complex-unrefined carbs. We would encourage hM members to read this high-quality content article. (MayoClinic.com)
Nutrition for Health Guidelines: 5 - Selective and Reduced Fat Intake ( Adult Nutrition )
When you look at the Nutrition Facts tables displayed with each of the hM Nutrition Journal recipes, you will notice that point generally to a level well below 30% of calories derived from fat. Often, in the heart disease care version of a recipe, the table will indicate as low as 10 to 15 percent of calories coming from fat. Some fats are absolutely necessary for the maintenance of health, such as mono- and poly- unsaturated fats, like the ones found in canola and olive oil. Some other fats, such as trans-fats and saturated fats are either of no use to the human body or outright toxic or pathogenic. For this reason, you will notice that we try to produce recipes that near the "zero" when it comes to trans- or saturated fats. Heart disease sufferers and diabetics may consult The Cleveland Clinic Heart Center's Website for more information about fat intake and coronary heart disease. Reading what they have to say about fat intake will explain why we advocate a total fat intake well below the 30% level. NOTE that newborns, infants and children have different requirements. Also note that so fats are required for the absorption of some essential vitamins and nutrients. If you are inclined to reduce fat intake below 20% of calories : Talk with your MD or RD about fat intake reduction and your particular condition.
When you look at the Nutrition Facts tables displayed with each of the hM Nutrition Journal recipes, you will notice that point generally to a level well below 30% of calories derived from fat. Often, in the heart disease care version of a recipe, the table will indicate as low as 10 to 15 percent of calories coming from fat. Some fats are absolutely necessary for the maintenance of health, such as mono- and poly- unsaturated fats, like the ones found in canola and olive oil. Some other fats, such as trans-fats and saturated fats are either of no use to the human body or outright toxic or pathogenic. For this reason, you will notice that we try to produce recipes that near the "zero" when it comes to trans- or saturated fats. Heart disease sufferers and diabetics may consult The Cleveland Clinic Heart Center's Website for more information about fat intake and coronary heart disease. Reading what they have to say about fat intake will explain why we advocate a total fat intake well below the 30% level. NOTE that newborns, infants and children have different requirements. Also note that so fats are required for the absorption of some essential vitamins and nutrients. If you are inclined to reduce fat intake below 20% of calories : Talk with your MD or RD about fat intake reduction and your particular condition.
Nutrition for Health Guidelines: 6 - Choosing Lean and Complete Protein Sources
Protein can be obtained from both plant and animal sources. We strongly advocate that protein be obtained from plant sources, around 75% of the time. However we must point out that, almost all of the time, plant-based protein is incomplete. Protein molecules are made up of amino acids. Cereals contain around 70% of the amino acid molecules necessary to build a protein molecule. All cereals contain the same types. Legumes, on the other hand, contain the other 30% of amino acids required. So, by combining them in the same meal, one obtains complete protein. The only plant to contain all of the amino acids necessary to synthesize protein is soy. This explains why soy is so prevalent in the hM recipes. Soy provides complete protein, just like beef, but has a low saturated fat content. The remaining 25% of the protein intake that comes from animal-based protein should be of the leanest kind. Those readers interested in finding more on this subject are encouraged to read the works of Dr. Caldwell B Esselstyn MD (The Cleveland Clinic Heart Center) and the works of the famed Louise.Lambert-Lagace (nutritionist) on protein intake. See also: The Science of Nutrition (MyNutritionLab Series), By Janice Thompson, Melinda Manore, Linda Vaughan. See Dr Dean Ornish MD, University of California, Dr Lance K Gould MD, University of Texas Medical School.
Protein can be obtained from both plant and animal sources. We strongly advocate that protein be obtained from plant sources, around 75% of the time. However we must point out that, almost all of the time, plant-based protein is incomplete. Protein molecules are made up of amino acids. Cereals contain around 70% of the amino acid molecules necessary to build a protein molecule. All cereals contain the same types. Legumes, on the other hand, contain the other 30% of amino acids required. So, by combining them in the same meal, one obtains complete protein. The only plant to contain all of the amino acids necessary to synthesize protein is soy. This explains why soy is so prevalent in the hM recipes. Soy provides complete protein, just like beef, but has a low saturated fat content. The remaining 25% of the protein intake that comes from animal-based protein should be of the leanest kind. Those readers interested in finding more on this subject are encouraged to read the works of Dr. Caldwell B Esselstyn MD (The Cleveland Clinic Heart Center) and the works of the famed Louise.Lambert-Lagace (nutritionist) on protein intake. See also: The Science of Nutrition (MyNutritionLab Series), By Janice Thompson, Melinda Manore, Linda Vaughan. See Dr Dean Ornish MD, University of California, Dr Lance K Gould MD, University of Texas Medical School.
Nutrition for Health Guidelines: 7 - Dramatic Increase in Fruits and Vegetables Intake (from average base level)
When was the last time you heard that the "stuff" at "Krispy Mac' Donuts & PizzaSubs" was any good in fighting any disease? When was the last time you heard that some fruit or vegetable consumption was capable of retarding the aging process or warding off some disease? Why is it that the fruits and veggies win all of the time at this game? Because their content in anti-oxidizing agents, phytonutrients, vitamins and minerals is very very high. Fruits and vegetables literally slow down one's rusting-away as time goes by. Conversely, hot-dogs and potato chips with a large cola are the hallmark of the total absence of nutritional value. Make sure you even exaggerate a little when it comes to fruits and vegetables intake.
When was the last time you heard that the "stuff" at "Krispy Mac' Donuts & PizzaSubs" was any good in fighting any disease? When was the last time you heard that some fruit or vegetable consumption was capable of retarding the aging process or warding off some disease? Why is it that the fruits and veggies win all of the time at this game? Because their content in anti-oxidizing agents, phytonutrients, vitamins and minerals is very very high. Fruits and vegetables literally slow down one's rusting-away as time goes by. Conversely, hot-dogs and potato chips with a large cola are the hallmark of the total absence of nutritional value. Make sure you even exaggerate a little when it comes to fruits and vegetables intake.
Nutrition for Health Guidelines: 8 - Constancy in Meal Planning
Eating well once every blue moon is not enough. Some initial effort on your part is required. Serious meal planning is arduous at first; it becomes rapidly mechanical and almost effortless later.
Eating well once every blue moon is not enough. Some initial effort on your part is required. Serious meal planning is arduous at first; it becomes rapidly mechanical and almost effortless later.
Nutrition for Health Guidelines: 9 - Resorting to Quality Nutritional Information sources and Professional Advice
There are plenty of advertisements in all types of media, promising you will "miraculously" lose a hundred pounds fast and easily, promising your diabetes will "magically disappear" right away or promising you will be free of heart disease overnight. These people want your money now. Do not dream of these snake-oil peddlers keeping their word on their pseudo money-back warranties! When wanting to enquire about a health topic, get your information from reputable sources that base their articles and publications on sound and medically proven epidemiological evidence. The American Diabetes Association and the American Heart Association, The Mayo Clinic and The Cleveland Clinic are examples of such reputable sources When wanting to improve on your nutrition plan, seek the advice of your doctor or registered dietitian.
There are plenty of advertisements in all types of media, promising you will "miraculously" lose a hundred pounds fast and easily, promising your diabetes will "magically disappear" right away or promising you will be free of heart disease overnight. These people want your money now. Do not dream of these snake-oil peddlers keeping their word on their pseudo money-back warranties! When wanting to enquire about a health topic, get your information from reputable sources that base their articles and publications on sound and medically proven epidemiological evidence. The American Diabetes Association and the American Heart Association, The Mayo Clinic and The Cleveland Clinic are examples of such reputable sources When wanting to improve on your nutrition plan, seek the advice of your doctor or registered dietitian.
"Where to find" The Nutrition, Health and Dietary Guidelines that the HHS and the USDA Advocate.
The Department of Health and Human Services and the United States Department of Agriculture have joined to publish "The Dietary Guidelines for Americans". These guidelines provide basic information regarding nutrition and healthy diet. This official government document is easy to read and very informative. While not exhaustive, it is one of the best documents to introduce a person to basic nutrition and dietary principles. hM Nutrition Journal readers are encouraged to download this document, for free, by clicking on the image on the left and following the instructions given thereafter on the HHS Website.
What the HHS and USDA say on Fats: 20% to 35% of calories from fats. Reduce the intake of saturated fats to less than 10% and keep the intake of trans-fats as low as possible.
What the HHS and USDA say on Carbohydrate: 45% to 65% of calories from carbohydrates. Favor fiber-rich whole grains, fruits and vegetables. Reduce the intake of foods that contain added sugar.
What the HHS and USDA say on Protein: On average, Americans are consuming enough protein and there is no need to increase the intake. When buying meats, one should favor the leaner cuts.
What the HHS and USDA say on Fruits and Vegetables. Two cups of fruits plus two and a half cups of vegetables daily. This represents nine servings. Choose fiber-rich fruits and vegetables and stay within the boundaries of your energy needs.
NGBeditor
What the HHS and USDA say on Carbohydrate: 45% to 65% of calories from carbohydrates. Favor fiber-rich whole grains, fruits and vegetables. Reduce the intake of foods that contain added sugar.
What the HHS and USDA say on Protein: On average, Americans are consuming enough protein and there is no need to increase the intake. When buying meats, one should favor the leaner cuts.
What the HHS and USDA say on Fruits and Vegetables. Two cups of fruits plus two and a half cups of vegetables daily. This represents nine servings. Choose fiber-rich fruits and vegetables and stay within the boundaries of your energy needs.
NGBeditor
Epidemiological and clinical studies point to the fact that nutrition is a very important element in the fight to reverse coronary heart disease.
Expanding on the important role of nutrition in combination therapy (with cholesterol and lipid-reducing medication) in reversing atherosclerosis and heart disease.
The quantity of carbohydrates ingested, the types of carbohydrates and the frequency of ingestion of carbohydrates influence blood sugar levels: glycemia. (UK, Australia: glycaemia)
Calculating how many calories one needs to maintain a healthy weight, given one's stature and level of activity.
Using Mastercook or Cook'n (Recipe Software). How to make Healthy Recipes, Menus and Meal Plans; for Special Diets, Health Care Needs and Purposes.
Explaining the long-term health benefits of resorting to computer assisted diet, meal and menu planning..
hM DIRECTORY:
Where to find Quality Nutrition and Dietary Guidelines
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Where to find Quality Nutrition and Dietary Guidelines
BOOKMARK
this page or add to FAVORITES
for easy retrieval when needed
A heartMonitron Journal - Published for Educational Purposes, only your Doctor can provide advice
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Cholesterol
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Cholesterol
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Whole-Wheat
MACARONI, CHEESE
with Tuna, Legumes and Vegetables
MACARONI, CHEESE
with Tuna, Legumes and Vegetables
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Homemade
Whole and Multi-grain
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Whole and Multi-grain
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the hM NewsWire
Links to the full-text articles on the hM NewsWire are provided at the bottom of this page
hM Health Video Selection: "Nutritional Tips for Diabeticsl"
with Dr Steven Edelman MD, UCSD Department of Medicine, and Chris Smith "The Diabetic Chef" - YouTube EDU
with Dr Steven Edelman MD, UCSD Department of Medicine, and Chris Smith "The Diabetic Chef" - YouTube EDU
hM NewsWire Links
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