The following recipes emphasize principles set forth in "Eat, Drink and Be Healthy," a nutrition and weight-management book by Walter C. Willett, M.D., of Harvard Medical School. Dr. Willett's food pyramid - the Healthy Eating Pyramid - looks a lot different than the pyramid promoted by the Unites States Department of Agriculture.
The Healthy Eating Pyramid stresses the value of whole grains, and moves nutritionally weak items, such as white rice, white bread, potatoes and pasta, to the "use sparingly" tip of the pyramid. Another big change is the separation of "good" fats and "bad" fats. The USDA's pyramid puts all fats and oils in the "use sparingly" section of the pyramid. The Healthy Eating Pyramid puts butter in that section, but recommends that people use healthy plant oils, such as olive, canola, soy, corn, sunflower and peanut. Another key change is the reduction in suggested daily servings of fish, poultry, eggs, dairy and red meat in the Healthy Eating Pyramid.
The dietary changes championed by the Healthy Eating Pyramid aren't difficult to make. Try these recipes. You'll find that you don't have to give up good taste to improve your health.
Apple Crunch Oatmeal
Asparagus, Tofu, Shiitake, and Cashew Stir-Fry (fast fix)
Blackberry-Banana Smoothie (fast fix)
California Chicken Salad (fast fix)
Carrot-Wheat Germ Muffins
Curried Winter Squash Soup (fast fix)
Easy Peach, Pineapple, and Apricot Crisp
Fruit 'n' Spicy Nut Trail Mix (fast fix)
Grilled Salmon Steaks with Papaya-Mint Salsa
Lemon-Oregano Grouper with Vegetables
Olive Swirl Rolls
Onion-Crusted Tofu-Steak Sandwich
Orange Juice Sorbet
Pesto Corn Spaghetti (fast fix)
Seven-Vegetable Slaw (fast fix)
Spicy Shrimp and Peanut Noodle Salad
Note: People on a low-salt diet may decrease or eliminate the salt from these recipes.
 | If you would like to purchase Dr. Willett's book from Amazon.com, click here. |
