In the early 1990s, researchers showed that lifestyle changes can reverse the progression of heart disease. Nutrition is one such factor. Exercise, stress management and smoking cessation are the others. Improved nutrition positively affects energy levels, which in turn fuels the motivation necessary to incorporate other beneficial changes. Healthful meals start with minimally processed, high fiber, plant-based foods, including fruits, vegetables, whole grains, legumes and nuts. These ingredients, with or without lean meats such as fish and poultry, combine to create a variety of wholesome, satisfying and enjoyable dishes.
Breakfast
Skipping breakfast deprives a person of sustenance when it is most needed, following several hours of not eating. This almost always ensures overeating and poor food choices later in the day. One light breakfast option is plain yogurt mixed with fruit and a handful of walnuts. A whole wheat pita filled with one sliced, hard-boiled egg is another idea. Mayo Clinic staff recommend cooked oatmeal with fresh organic berries, a handful of ground almonds and skim milk, or whole grain pancakes with peanut butter. Sprouted grain toast drizzled with olive oil and sprinkled with dried herbs is an option for those with smaller morning appetites. People who like fruit smoothies can blend in low fat yogurt and a spoonful of wheat germ. Egg-lovers might like two scrambled egg whites with onions, garlic, green peppers and mushrooms, sauteed in olive oil.
Lunch
By lunchtime, most people are pretty hungry. A small balanced meal with dense nutrition provides energy for continuing a productive day without spiking blood sugar and causing a subsequent afternoon slump. Chicken fajitas, including 4 ounces sauteed chicken, onions and bell peppers in Mexican seasonings, with guacamole, fresh salsa and two corn tortillas are filling and healthful. People who like salads can fill up on a mix of greens, vegetables, cooked grains, and protein, such as chicken, tofu, feta, or walnuts, tossed in olive oil or yogurt dressing. Low sodium noodle soup with white meat chicken is always a great way to recharge. Add sliced onion, cilantro, basil, bean sprouts and fresh lime wedges for health, and optional jalapeno slices for extra heat.
Dinner
Smaller meals and healthy snacks throughout the day provide needed fuel, while keeping blood sugar levels steady. For dinner, continue to select enjoyable options that don't bring saturated fats and simple carbohydrates to the table. A serving of broiled salmon or halibut with quinoa and steamed broccoli, plus a mixed green salad tossed with sesame oil and lime juice packs in good flavor and nutrition. For people who like poultry, baked chicken breast with steamed greens and cauliflower drizzled in olive oil and balsamic vinegar, plus baked sweet potato, is a savory option. Broiled chicken breast with lightly buttered green beans, brown rice and arugula salad tossed with olive oil and lemon juice is another satisfying choice. For a vegetarian meal that provides complete nutrition, try mixed vegetables sauteed in olive oil and seasoned with herbs, over rice, with hummus and tabbouleh salad.
References
- "The Lancet"; Can lifestyle changes reverse coronary heart disease? The Lifestyle Heart Trial; Dean Ornish, MD; September; 1990
- "Eat More, Weigh Less"; Dean Ornish, MD; 2001
- "Journal of the American College of Cardiology": Dietary Strategies for Improving Post-Prandial Glucose, Lipids, Inflammation, and Cardiovascular Health
- "Dr. Weil's Daily Blog": Grazing for Energy
- "MayoClinic.com": Healthy breakfast: Quick, flexible options to grab at home
