Foods and how often to eat

Red meats and sweets (with sugar) - sparingly

• Including beef, lamb, pork

Poultry, eggs, and dairy - 1/2 times a week

• examples include chicken, turkey, cheeses, milk, yogurt

Fish, seafood, and Omega-3 rich foods - 2/3 times a week

• salmon, tuna, cod, tilapia, catfish, shrimp

Whole grains, legumes, fruit, vegetables, healthy fats, herbs, spices - every day

• grains include whole wheat bread, brown rice, couscous, quinoa, oats, whole grain pasta, wild rice
• legumes include almonds, chia seeds, green beans, chickpeas, hazelnuts, kidney beans, lentils, pistachios, sesame seeds, sunflower seeds, walnust
• fruit includes avacados, apples, blueberries, dates, figs, peaches, strawberries, tomatoes, pomegranate, raspbarries, oranges
• vegetables include arugula, broccoli, bell peppers, squash, cabbage, carrots, cucumber, eggplant, kale, lettuce, okra, potatoes (red, white, sweet), zucchini

Plates should consist of:

• 1/2 vegtables and fruits
• 1/4 protein foods
• 1/4 whole grain foods

Breakfast

Overnight oats are perfect. If you ever want variety or aren't home other options include:

• Whole-grain toast with nut butter and fruit
• Greek yogurt with fruit and walnuts
• Egg white omelet with veggies

Lunch

• whole-grain pasta salad with veggies
• stuffed avocado with canned salmon
• avocado tuna salad sandwich
• chicken salad sandwich with sun-dried tomatoes
• Turmeric Chicken & Avocado Wraps
• Chickpea & Sweet Potato Grain Bowls

Dinner

• Salmon With Mango Salsa
• Cheesy Spinach-&-Artichoke Stuffed Spaghetti Squash
• Sheet-Pan Salmon with Sweet Potatoes & Broccoli
• BBQ Shrimp with Garlicky Kale & Parmesan-Herb Couscous
• One-Skillet Salmon with Fennel & Sun-Dried Tomato Couscous
• Chicken & Spinach Skillet Pasta with Lemon & Parmesan
• Quinoa, Avocado & Chickpea Salad over Mixed Greens
• Sheet-Pan Chicken Thighs with Brussels Sprouts & Gnocchi
• Sweet & Spicy Roasted Salmon with Wild Rice Pilaf
• Greek-Inspired Burgers with Herb-Feta Sauce

Snacks

Have available:

• Fruits like oranges, strawberries, and apples. Try to eat one daily as a snack.
• When having a light lunch, include a legume as a side such as pistachios, almonds, walnuts, dates, or sunflower seeds.

Foods to lower

Triglicerides

• Fatty fish (e.g. salmon, sardines, mackerel) - high in omega-3s
• Avocados - healthy fats that replace saturated fat
• Nuts & seeds - especially walnuts, chia, flaxseed
• Olive oil - swap for butter or other oils
• Vegetables - non-starchy ones like spinach, broccoli, kale
• Legumes - lentils, black beans, chickpeas
• Whole grains - oats, brown rice, quinoa
• Limit: added sugars, refined carbs (white bread, sweets), alcohol

Cholesteral

• Oats & barley - high in soluble fiber (lowers LDL)
• Beans - kidney beans, black beans, lentils
• Fruits - apples, pears, citrus fruits (soluble fiber)
• Soy foods - tofu, soy milk, edamame
• Nuts - especially almonds and walnuts
• Fatty fish - lowers LDL and raises HDL
• Plant sterols/stanols - found in fortified foods like certain margarines and orange juices
• Limit: saturated fats (red meat, full-fat dairy), trans fats

Blood Sugar

• Non-starchy vegetables - leafy greens, peppers, mushrooms
• Whole grains - quinoa, barley, bulgur, steel-cut oats
• Legumes - slow-digesting carbs and protein
• Nuts and seeds - help with insulin sensitivity
• Berries - low glycemic and rich in antioxidants
• Cinnamon - may modestly help lower fasting blood sugar
• Apple cider vinegar - can blunt post-meal blood sugar spikes
• Limit: sugary drinks, white bread, pastries, processed snacks

All Three

• Oats
• Leafy greens
• Beans/lentils
• Berries
• Fatty fish
• Nuts (esp. walnuts and almonds)
• Olive oil
• Avocados

Lunches:

Whole grain wrap with

• hummus
• Sliced cucumber
• Baby spinach
• Sliced bell pepper
• can have light side, any fruit/veggie snack

Tuna Salad Sandwiches on Rye Bread

• tuna salad consisting of