Notes: *Portions will vary per individual calorie needs and physical activity protocols. *These recommendations are for healthy individuals. Please take any condition or disease you may have into consideration when following dietary recommendations. *When choosing non fat milk, lactose free milk, rice milk, almond milk, and soy milk, hemp milk, or oat milk, check the label to be sure that calcium and vitamin D have been added. *There are differing medical opinions concerning the ingestion of milk and soy milk.
*If possible, choose organic, free range, and whole grain varieties of produce, meat, and grain foods.
*The recommendations on this website are general recommendations. They are not meant to be followed as medical advice without consulting your physician or medical provider.
Dinner: Place a 3 oz slice of wild salmon in a glass oven dish, drizzle with lemon juice (1 tbs) and a pinch of chopped dill. Place in a 350 degree oven for 20 minutes, (cooking time depends upon the thickness of the filet). Steam 1 cup of organic broccoli, carrots, and spinach. Bake 1 small sweet potato. Place it all on a bed of your favorite deep green and purple, organic lettuces. Include 1 small, 100% whole wheat (or gluten free) dinner roll, 1 tsp of hummus, and a glass of nonfat milk (or lactose free nonfat milk, nonfat rice milk, or soy milk - with calcium and vitamin D added), and complete the dinner with 1/2 cup of sliced, warmed, delicious peaches. Serve with a cup of warm herbal tea and a glass of cool water with lemon. *****
Illinois Dietitians, L.L.C.
Lunch: Place two thin slices of skinless free range chicken, 1 tsp. of Dijon mustard, 1 cup of soft romaine lettuce tossed in 1/2 tsp of extra virgin olive oil, 1tsp of hummus, and a few slices of chopped red tomato, into a small, warm 100% whole wheat or gluten free wrap. Add to this
an organic, sliced, cold, delicious, deep colored orange, and enjoy! Serve with warm green tea and a tall glass of cool, clean water, with a splash of lemon. ***** Allow lunchtime to be a few minutes in which we slow down the pace of our daily lives. Relaxing and enjoying meals helps to keep us mentally and physically well balanced.
Healthy Nutrition, Lifestyle, and Physical Activity Counseling
Pre-Diabetes, Diabetes, and Diabetes Prevention Classes
Heart Disease, including Disordered Lipids and Hypertension
Food Intolerances and Allergies
Celiac Disease, Irritable Bowel, and Other Gastrointestinal Disorders
Autoimmune Disorders, such as M.S. and R.A.
Nutrition for Eye Health - Macular Degeneration
Nutrition, Lifestyle, and Physical Activity Choices for Healthy Skin
Nutrition for Depression
Memory Preservation Nutrition, including Alzheimer's and Other Dementia's
Caregiver's Health and Nutrition
Meditation Classes - Stress Management
Smoking Cessation Classes
Call A Registered Dietitian (video-conferencing, phone, and e-mail coaching)
Place a handful of organic lettuce and baby spinach on a plate. Dribble 1 tsp. of extra
virgin olive oil, and 1 tsp. of balsamic vinegar
over the leaves and gently mix it together.
Add a few organic strawberries, blueberries, raspberries, walnuts, and raisins. Top it off
with 1 teaspoon of nonfat Greek yogurt.
Include 1 slice of low calorie, thin, 100%
whole wheat (or gluten free) toast, to your breakfast. Spread 1 tsp. of rich, creamy
hummus on top, and have an 8 oz glass
of organic, nonfat milk, nonfat milk with
the lactase enzyme added, nonfat rice milk, almond milk, or soy milk. Serve with tea or
coffee, and a tall glass of cool, clean, water,
with a splash of lemon, for a delicious and
healthy breakfast! *****