“U.S. News” the latest article pointed out that the most powerful weapon to prevent disease is not a shot to take medicine, but we have to face every day three meals. To do this, they asked 22 of the nation’s top medical nutrition experts to select the three healthiest diets from around the world: 1.
1. DASH diet: the most definitive antihypertensive diet offered by the global medical community
Dietary principles.
Eat more whole grains and vegetables. These foods are rich in fiber, calcium, protein and potassium, which help control or lower high blood pressure. Moderate consumption of lean poultry and fish will benefit the heart. If you have a sweet tooth, eat more fruit and refuse dessert. Limit salt intake.
Recommended recipe.
For breakfast, one serving of oatmeal, a banana and 1 cup of low-fat milk.
For lunch, one whole wheat bread, chicken, salad (cucumber, tomato). Snack, almonds (unsalted), raisins and ½ cup fat-free and sugar-free fruit yogurt.
Dinner, 85 grams of beef, beef broth, green beans, potatoes, onions, an apple, 1 cup of low-fat milk.
2. Mediterranean diet: good for brain health Control diabetes.
Dietary principles.
Minimize red meat and sugar, eat more fruits and vegetables, olive oil and fish, nuts, whole grains, etc., and drink some red wine for dinner.
Recommended recipes.
For breakfast, a glass of yogurt, strawberries and honey.
Lunch, green vegetables and a tomato, a main dish (rice, noodles), plain water. Snack, almonds and peanuts.
Dinner, fish, whole wheat bread, a small glass of red wine
3. TLC diet: good for improving cardiovascular health
All low-fat foods, very effective in reducing high cholesterol.
Dietary principles.
Be sure to eat chicken and fish with the skin on, and red meat containing too much saturated fat is best avoided. Eat more fruits and vegetables. Avoid whole milk products, fatty pork and fried foods.
Recommended recipes.
For breakfast, oatmeal, coffee or low-fat milk.
Lunch, chicken, rice, apples. Snack, sunflower seeds, unsweetened yogurt.
Dinner, rice, broccoli.
A diet suitable for heart patients
Designed by Dean Onyishi, a famous American nutritionist. Its dietary principles are: eat some salmon properly to supplement healthy lean protein and omega-3 fatty acids. You can eat a small amount of whole grains, eat a variety of fruits and vegetables, and prohibit a large amount of unhealthy foods such as fried chicken and cookies.
Recommended recipes.
For breakfast, two eggs and scrambled vegetables, half a cup of skim milk, 1 slice of whole grain bread.
Lunch, tomato soup, baked fish. Snack, 18 grams of black choc, 10 almonds.
Dinner, 85 grams of salmon, lettuce, bread, wine.
Diet for diabetics
The Mayo Clinic in the United States has introduced a diet that focuses on weight loss and diabetes control. The principles of the diet are: eat more protein, chicken, tuna and other foods rich in leucine. Some studies have shown that these foods have a great effect on the prevention and control of pre-diabetic syndrome.
Recommended recipe.
For breakfast, one hard-boiled egg, 1 slice of whole grain bread, tea.
Chinese food, mashed potatoes, strawberries, vegetable salad. Snack, 1 cup low-fat yogurt, moderate amount of nuts.
Dinner, 85 grams of fish, pasta cooked in olive oil, vegetables (onion, celery).
Last but not least, Wheat offers you a gourmet dish specially designed by Chef Ben Berryhill, Grilled Chicken Tortilla with Mango Pistachio Salad, very easy to make, wish you good food and good health!
INGREDIENTS.
6 chicken breasts (boneless and skinless), 3 tablespoons barbecue seasoning, salt and pepper, 1/4 pound melted butter, mango, pistachio and cabbage dressing dressing: one and a half cups Japanese white rice vinegar, 1 cup water, 4 serrano chilies, diced, 3 tablespoons sugar, 1/2 teaspoon salt, 8 ounces cabbage, diced, leaves and stems removed, one and a half cups diced mango, 3 tablespoons diced red bell pepper, 2 tablespoons diced cilantro leaves
1/4 cup roasted pistachios
Instructions.
For the chicken portion.
1. Preheat the grill pan
2. Rub butter on chicken breasts and season with BBQ seasoning, salt and pepper
3. Place seasoned chicken breasts on the grill pan and grill for 2-3 minutes, switching sides and basting once. Smaller pieces of chicken will take 10-12 minutes, while larger pieces will take 18-20 minutes.
4. Cut chicken into strips, place on tortillas and add mango, pistachio and cabbage sauce (make as follows)
Mango, pistachio and cabbage sauce:
1. Add the Japanese white rice vinegar, water, serrano pepper, salt and sugar to a large saucepan and bring to a boil.
2. Pour off half of the water and heat for 10 minutes.
3. Add cabbage and cook for 1 minute, then remove and cool in a container with ice water.
4. Remove the cooled cabbage, add 1 tablespoon of the prepared dressing, mango, red bell pepper, cilantro and pistachios, and the sauce is ready.
5. Drizzle the sauce over the prepared tortillas and chicken strips and serve.
