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OmniHeart Diet

Cruisin’ back through a stack of Nutrition Action newsletters, I ran across A Day’s Worth of Food from the OmniHeart study (Oct 2011). Seems a diet higher in unsaturated (good) fat and another higher in protein cut heart disease risk the most. They put together a hybrid of the two. With a caveat. No meat, poultry or fish.

Can’t imagine life without animal on your plate?

The combinations of colors (orange, green, red, blue), textures (crunchy, smooth, creamy, juicy), tastes (sweet, savory, pungent), and aromas of this menu leave you wanting for nothing more. Take a peek.

 

Breakfast:

  • cantaloupe
  • orange slices
  • intact whole grain like oatmeal
  • pecans or walnuts
  • dried apricots
  • cranberries
  • low-fat milk or soy milk
Lunch:
  • leafy greens (baby lettuce, arugula, baby spinach)
  • grapes
  • apple slices
  • walnuts or almonds
  • grated raw carrots and beets
  • cucumbers
  • vinaigrette
  • an ounce of cheese (optional)
 Snack:
  • hummus
  • sliced red, orange or yellow bell peppers
Dinner:
  • veggie stir fry (broccoli, carrots, sugar snap peas, mushrooms, green onions)
  • sauteed tofu
  • brown rice
  • boiled edamame (shelled or in pods)
  • fat-free Greek yogurt with blueberries, banana, and a little granola for dessert
How’s that sound? If you are inching toward Meatless Mondays or really have a hankering to go veg, we can work one-on-one to get you started. Or stop by the Vegetarian Nutrition consumer site (part of the American Dietetic Association) for easy access to vegetarian diets.
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