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| Dark, Leafy Greens Greens are an excellent plant source of vitamins and minerals, such as vitamins K, A, and C, plus calcium and fiber. Eating greens raw helps keep the enzymes intact which makes digesting them a little easier. Fresh Kale Salad Shared with permission from www.artoflivingwell.com 1 bunch fresh kale (organic, if possible) ½ tsp coarse salt (such as Celtic Sea Salt or Real Salt) ½ c. red bell pepper, diced ½ c. yellow bell pepper, diced 2 stalks celery, diced ¼ c. scallions 1 avocado, diced ½ c. chic peas juice of ½ lemon 2 tbsp extra virgin olive oil Kale and Bean Soup Recipe Easy Sauteed Spinach Happy Birth Way's Sample Diet Breakfast: 1 cup Oatmeal with a tablespoon of real maple syrup or honey; add a tablespoon each of chopped nuts, raisins and ground flax seed One banana Decaf coffee or tea Water Snack: Apple with 1 TBSP peanut butter Water Lunch: 2 slices of turkey and 1 slice of cheese on whole wheat bread with 1 TBSP mayonnaise 8 ozs. Vegetable juice, either homemade or prepared (such as V-8) Water Snack: 6 oz. container of low-fat yogurt Dinner: 1 cup of romaine, red or green leaf lettuce, plus about ¼ cup of two other toppings, such as radishes, carrots, or zucchini; top with 2 TBSP dressing 5-6 ozs wild salmon, broiled with about a ½ tsp. of olive oil, salt and pepper 1 cup of sauteed spinach with garlic (sauteed in ½ tsp olive oil) 1 cup brown rice with 1 TBSP butter Water with fresh lemon Snack: 1 cup low-fat milk 4 crackers with 2 TBSP almond butter 1 pear Nutrition Information: 2577 calories, 127 grams of protein, 289 grams carbohydrate, 112 grams of fat (38% saturated), 19 milligrams of iron, 1570 milligrams of calcium, 603 micrograms of folic acide, 40 grams of fiber Registered Dietician Joyce Marcley-Vergili, EdD, RD, CDE, is a Doctor of Education in Nutrition Education. She is a Registered Dietitian, a Certified Diabetes Educator, and a Consultant and Adjunct Assistant Professor at Teachers College-Columbia University. Joyce helped create Happy Birth Way's "Healthy Foods for Women Who are Pregnant" Easy Eating for Two plan. She also designed the Sample Diet and analyzed the nutritional content. You can hear Joyce's bi-weekly radio commentary on NPR's WAMC in Albany, NY. |
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