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06.10.2013
As the holidays roll around, friends and families gather to celebrate the season but with a new emphasis on healthy eating, you may find yourself with a table full of guests who have dietary preferences and restrictions that are incompatible.
Lacto-ovo vegetarians eat plant-based foods and also dairy, eggs, and other animal products that don't kill the animals, like honey. Omnivores eat just about everything: plants, animals and minerals (but only the tasty ones). People on carbohydrate restricted diets avoid starchy foods like bread, pasta and potatoes, and also sugary foods including many fruits. Gluten free diets exclude wheat and all of its cousins: barley, rye, semolina, spelt, triticale.
One note though, I am a lacto-ovo vegetarian and do not eat gelatin or items containing gelatin, but your chart indicates I might. Mom, I'll cover breakfasts thoroughly in a couple of days, but around here they are usually muesli with soy milk and fruit. Agar-agar is a fine vegan substitute for gelatine although I've never tried to make marshmallows from it. I've been reading labels like crazy and here in Japan, in my local markets at any rate, there is no vegan margarine. Of course there are plenty of vegan-friendly baking recipes, but the majority of baked goods that people trot out for the holidays (butter cookies, chocolate torte, pumpkin pie, etc) require some kind of modification. Anyone who cooks for vegans (or anyone with dietary restrictions) regularly knows how to deal with substitutions.
These meal plans combine the advantage of a low-carb approach with a low calorie meal plan. A 2011 study showed that eating a low-carb diet can help reduce hunger, which is essential if you are following a very low calorie plan of 1200 calories per day.
To follow this plan, divide your allotted 1200 calories into three meals of 300 calories each and three snacks of 100 calories each. The diet relies on lean protein, berries, and vegetables as well as the use of cooking spray. If you decide to make other substitutes, bear in mind you will need to reduce the portion size of some items because of differences in calorie counts.
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The DASH diet, Dietary Approaches to Stop Hypertension is currently recommended by the American Heart Association. A 2008 study in the Archives of Internal Medicine found that among 88,517 women who were followed for 24 years, the DASH diet was associated with a lower risk of coronary heart disease and stroke in middle age. The 22-person volunteer panel that chose the diets included Brian Wansink of the Cornell University Food and Brand lab, Dr.
Pac-12 College Football: Oregon Ducks Football 2011 Schedule (5) Rebecca Black still trending: ‘Friday’ Youtube Video got 16 million hits (3) Miley Cyrus And Taylor Swift Performed At Nashville Rising (2) Christina Aguilera fluffed national anthem in Super Bowl XLV! A low-sodium (salt) diet may help lower blood pressure and prevent build-up of extra water in your body. Even if you take a pill for blood pressure or a water pill (diuretic) to remove fluid, it is still important to have less salt in your diet. Be creative and season your foods with spices, herbs, lemon, garlic, ginger, vinegar and pepper.
High cholesterol and lipids (fats) are associated with the build up of plaque in the arteries of the body that can reduce blood flow to the heart or head.


By following a diet with less total fat, low saturated fat, and low-cholesterol, you can help control your blood cholesterol and reduce your risk of heart attack and stroke.
A family history of heart disease, a diet high in saturated fat and cholesterol, smoking, lack of exercise and obesity can all contribute to your risk of hardening of the arteries. Iron is a part of the blood-oxygen delivery system, and without proper levels of iron, you may begin to feel the weakening effects of low iron; tired all of the time, pale, listless and irritable.
Heme iron is absorbed better than non-heme iron, so it is best to eat non-heme iron with heme iron to increase absorption. To increase the potassium in your diet, try to eat at least 2 high and 2 medium potassium fruits along with 1 medium potassium vegetable each day (see attached food lists). Eat or drink the foods listed in Group I (green) as often as you like while following an eating plan to stay at a good body weight. You want to be a good hostess and ensure that everyone goes home happy, healthy, and well-fed. My set of friends range from omnivores to vegans, lacto-ovo vegetarians, no carb, no fat ,and gluten-free eaters and I usually manage to throw a decent party.
Omnivores are easy to cook for but sometimes they have restrictions, too, such as the next three categories. Oats don't have any gluten, but they are often contaminated with wheat, so many gluten intolerant people avoid them. I am talking about the recipes your great-grandmother would have made, not manufactured foods that use plastics, chemicals or cheap fillers to declare themselves "X free!". Gelatin, as rendered bone hooves and connective tissues, is pretty hard to get from a living animal, whereas milk and eggs are hard to get from a dead one. I've cooked a fair few vegan friendly dishes when I was active in the SCA a few years ago, I now cook a lot for my wife who has late onset type 1 diabetes.
There used to be plenty of commercial margarines without milk solids, and even in my grandmothers time there were plenty of no egg cake and biscuit recipes.
It all has milk solids in it except for one brand imported from Germany, that cost about 4x as much as the others (and is really awful, too). Since the intended audience of this series is folks who are unfamiliar with various dietary restrictions, I wanted to make this first post as simple as possible. Set at 1,200 calories and under 25 grams of carbs per meal, this plan is considered very low-calorie and moderately low-carbohydrate. These two strategies together can accelerate weight loss, helping you achieve quick results. If you can see results for your efforts while experiencing minimal hunger, you are more likely to stick to the plan and less likely to stray down paths with foods higher in calories. In many cases, the meals listed below have lower effective carbohydrate counts because fiber is counted as a carbohydrate as far as nutritional information goes, but it does not affect blood sugar the way other carbohydrates do. Feel free to mix and match for a meal plan that will maintain you at around 1,200 calories per day with low carbohydrate counts. A tablespoon of oil or butter contains up to 120 calories, calories you cannot afford to add, if you are sticking to the 1200 calorie plan.
An online calorie counter and reading food labels can help you make good choices while staying within the calorie limit using low carb foods.
Combining low calorie options with foods low in carbs can help you achieve your weight goals that much quicker. This diet can help those with high blood pressure, heart failure, kidney disease, or other conditions in which swelling or fluid retention can occur.


Even if you do not add salt while cooking or do not use the salt shaker at the table, you are probably eating too much sodium. A low-sodium diet can help you feel better and may even keep you out of the hospital.  To help you, here are a list of foods and their sodium contents. Individuals with high triglycerides may also need to reduce foods high in sugar or refined carbohydrate, and avoid alcohol. Not just for exercise, but for everyday life: brushing your teeth energy, walking up the stairs energy, going to work energy, baking cookies energy. If you do not eat animal products, you will need to eat twice as much non-heme iron rich foods.
Potassium-rich foods will help maintain your blood potassium levels, a factor which controls many body functions. Do this by eating 6 to 10 servings of bread or starchy foods, and 5 fruits and vegetables each day.
The next few days will help you get a feel for who eats what, how you can plan menus around these differences, and recipes that suit a combination of eaters.
I use marshmallow creme (sold in jars here - sans gelatin) on hot cocoa, but it doesn't fare too well when globbed on the end of a stick and held over a fire. It's important you eat at least 1,200 calories per day in order to support your body's basic metabolic needs. The best way to ensure you are adhering to calorie and carb counts is by weighing your food on a kitchen scale or measuring it carefully.
Variety helps ensure you do not become bored with your diet, and eating a variety of foods across the spectrum of color will ensure you get all of the vitamins and minerals you need. Because vegetables, particularly leafy greens, are low in both carbohydrates and calories, they figure strongly into these meal plans. News and World Report added diets to its suite of rankings and the panel has named the DASH diet the best overall diet of 2012. That is because we eat processed foods, like frozen dinners, fast foods, boxed noodle rice dishes, canned soups, and canned vegetables.
When reading food labels, low sodium is defined as 140mg of sodium per serving, 400mg or more is high. Potassium-rich foods may be needed if you are taking certain medications such as some types of diuretics (water pills), or if you have a medical condition that is causing you to need extra potassium. The rankings were chosen based on information from sources such as government reports and scientific journals.
In order to maximize nutritional intake, the 1200 calorie low carb meal plan leaves no room for empty calories.
The DASH may also help lower cholesterol, as it’s big on whole grains, fruits, vegetables and lean proteins. Although fruits and vegetable tend to contain the most potassium, listed below are other examples of foods that contain large amounts of potassium.



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