How This Helps
Science and Research
Characteristics: Sample meal is for 1710 calories. Which provides 194 grams of grains; 3 cups of vegetables; 2 cups of fruits; servings of dairy ; 100 grams of protein and 57 grams of fat; 22 grams of fiber. It has ~1900 mg of sodium; 2100 mg of potassium; 179 mg of cholesterol; 9 grams of saturated fat; 0 Trans fat; 22 grams of monounsaturated fat and 4 g of polyunsaturated fat. It also contains 40% of your daily need of vitamin D. This calorie level is typically adequate for small female or someone wanting to lose 1-2 pounds a week. Adding in a low fat cheese stick and another glass of skim milk can increase healthy calories.
Breakfast: Enjoy an egg white scramble of 2 egg whites, with sautéed onions, peppers, mushrooms, steamed kale and ¼ cup of organic quinoa cooked in 1 tablespoon of olive oil. Add a delicious peach to go with that. Enjoy a nice cold glass (8 ounces) of almond milk or skim milk – 486 calories
Morning Snack: organic Greek yogurt flavor of your choice- 120 calories
Lunch: Treat yourself to a subway grilled chicken and spinach salad, topped off with 1 tablespoon of extra virgin olive oil and balsamic vinegar dressing. And to go with that a side of no citrus fruit salad and 1 ounce or 1 bag of wholegrain sun chips. Enjoy and ice cold glass of water with your food. -422 calories
Afternoon snack: banana- 100 calories
Dinner: For a delicious way to end your day enjoy a turkey burger grilled with 1 tablespoon of olive oil wrapped in butter leaf lettuce. To go with that add baked sweet potato fries and a side salad with fat free salad dressing. To wash that delicious meal drinks a nice cold glass of skim milk. – 595 calories
1. Thompson, Rob (2006-03-02). The Glycemic-Load Diet (Kindle Locations 969-971). McGraw-Hill. Kindle Edition.
2. https://my.clevelandclinic.org/health/treatments_and_procedures/hic-nutrition-guidelines-for-treatment-gastroesophageal-reflux )
3. Guru, Health (2013-07-22). Alkaline Diet: Your alkalizing foods guide explained, for weight loss, a balance pH, and reclaim your health. (Kindle Locations 98-100). Maghung Publishing House. Kindle Edition.
4. Tashang, G. (2014) Acid Reflux Diet: Myths and Natural Food Solutions. Retrieved from http://www.healthcastle.com/acid_reflux.shtml