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General Recommendations
General Recommendations
A general healthy diet recommendation includes eating a variety of nutrient-rich foods from all food groups, including:
Fruit and vegetables: Aim for at least 5 servings per day. Choose a variety of colors and types to get the most nutrients. Eat non starch veggies as much as possible. Use your fruit to substitute other carbs if you prefer to consume more fruit.
Whole grains: Choose whole grains over refined grains whenever possible. Whole grains are a good source of fiber, vitamins, and minerals.
Lean protein: Good sources of lean protein include chicken, fish, beans, tofu, and nuts. Try Tofu which is a good protein source, low fat and low carbs.
Healthy fats: Healthy fats include olive oil, avocados, and nuts. Limit unhealthy fats, such as saturated and trans fats.
Low-fat dairy: Low-fat dairy products are a good source of calcium and protein.
It is also important to limit or completely quit processed foods, sugary drinks, and unhealthy fats.
Here are some additional tips for a healthy diet:
Eat regular meals and no snacks if possible. This will help to keep your blood sugar levels stable.
Drink plenty of water throughout the day. Aim for at least 8 glasses per day.
Be mindful of your portion sizes. It is easy to overeat when you are not paying attention to your portion sizes. Portion size can be more important than what you eat.
Cook more meals at home. This will give you more control over the ingredients in your food. The you know what you are eating. Studies show that we eat at least 30% more if we eat at a restaurant.
Make healthy substitutions. For example, instead of using butter, try using olive oil or avocado oil. Instead of using white rice, try using brown rice or quinoa.
Low carb, low calories or no calories-good for high volemic diet
Low carb, low calories or no calories-good for high volemic diet
Daikon
Daikon
Daikon (Japanese radish, mooli) is a long, white root vegetable that is native to East Asia.
Daikon has a mild flavor and a crunchy texture. It can be eaten raw, cooked, or pickled. Daikon is a good source of vitamins C and K, as well as dietary fiber. It is also low in calories and fat. It only has 18 calories in 100 grams.
Here are some ways to enjoy daikon:
Raw: Daikon can be eaten raw, sliced or grated, and added to salads, sandwiches, and wraps.
Cooked: Daikon can be cooked in a variety of ways, such as roasting, steaming, stir-frying, and boiling. It can also be added to soups and stews.
Pickled: Daikon is a popular ingredient in pickled vegetables. Pickled daikon has a tangy flavor and is often used as a condiment or side dish.
You can try to learn how to eat it by visiting Youtube, or some websites.
Where to buy?
Most Asian grocery stores. If you do not have access to an Asian grocery store, you can try Costco or you can always buy from Amazon.
Hearts of Palm
Hearts of Palm
Hearts of palm (also known as palmito, swamp cabbage, or peach palm heart) is a vegetable that comes from the inner core of certain palm trees, most notably the coconut, juçara, açaí palm, palmetto, and peach palm.
Because hearts of palm contain 17 different amino acids, they make for a rich source of protein. They're also low in fat and sugar, high in fiber, low in calory, and contain a number of healthy vitamins and minerals.
For recipes, check out Youtube.
Where to buy?
You can buy from Kroger, Walmart, and Costco.
You can always buy from Amazon.
It is difficult to buy the fresh ones in most parts of the country, but you can buy the canned, spaghetti form.
I really like the taste. You can make salads, stir-and-fry, imitation of crab, or as spaghetti.
Conjac/Mirable noodle/glucomannan
Konjac/miracle noodle/Glucomannan
Konjac/miracle noodle/Glucomannan
Konjac (Amorphophallus konjac) is a tuberous plant native to East Asia. It is also known as elephant yam, devil's tongue, voodoo lily, snake palm, or konnyaku. The starchy corm, or bulb, of the konjac plant is used to make a variety of food products, including noodles, rice, and snacks.
Konjac is high in dietary fiber and low in calories and carbohydrates. It is also a good source of glucomannan, a water-soluble fiber that has been shown to have a number of health benefits, including:
Weight loss: Glucomannan can help to promote feelings of fullness and reduce calorie intake, which can lead to weight loss over time.
Blood sugar control: Glucomannan can help to slow down the absorption of sugar from the intestines, which can improve blood sugar control in people with diabetes.
Cholesterol reduction: Glucomannan can help to reduce cholesterol levels by binding to cholesterol in the intestines and preventing it from being absorbed into the bloodstream.
Constipation relief: Glucomannan can help to relieve constipation by adding bulk to stool and helping it to move through the digestive system more easily.
Konjac products are becoming increasingly popular in Western countries as people become more aware of their health benefits. Konjac noodles are a popular low-carb alternative to traditional pasta noodles. Konjac rice is a popular low-carb alternative to traditional rice. Konjac snacks are a popular low-calorie alternative to traditional snacks.
Konjac products are generally safe for most people to consume. However, some people may experience side effects such as bloating, gas, and diarrhea. It is important to start with a small amount of konjac and increase your intake gradually to avoid side effects.
Konjac is a versatile and nutritious food that can be enjoyed in many different ways. It is a healthy addition to any diet.
Common brands of conjac products
The common commercial product brands are Miracle Noodles, Shirataki Now, Better Than Rice, Pasta Zero, Healthy Noodle, Zero Noodles, Zero Noodles, Skinny Pasta, Conjac Slim, Simply Conjac, NuPasta, Now Foods.
Where to buy?
It is onsale on grocery stores, like Kroger, Walmart, Costco, Wholefood, but people can not find it. Again, if you have trouble to find them at local grocery store, you can always buy from Amazon and it maybe cheaper.
Bamboo Shoots
Bamboo Shoots
Bamboo shoots are the edible young shoots of bamboo plants. They are a popular ingredient in many Asian cuisines, and are also becoming more popular in other parts of the world. Bamboo shoots have a mild, slightly sweet flavor and a crunchy texture. They can be eaten raw, cooked, or pickled.
Bamboo shoots are a good source of dietary fiber, vitamins C and K, as well as potassium and other minerals. They are also low in calories and fat. 100 gram of bamboo shoots only have 27 calories.
Here are some ways to enjoy bamboo shoots:
Raw: Sliced or grated bamboo shoots can be added to salads, sandwiches, and wraps. I have never tried to eat them raw.
Cooked: Bamboo shoots can be cooked in a variety of ways, such as roasting, steaming, stir-frying, and boiling. They can also be added to soups and stews.
Pickled: Pickled bamboo shoots are a popular ingredient in many Asian cuisines. They can be eaten plain or added to dishes such as salads, stir-fries, and soups.
Where to buy?
You can purchase them at any Asian grocery store. You can buy canned or pickled from Amazon.
Mushrooms
Mushrooms
Mushrooms are fungi that grow naturally in many different parts of the world. They have been eaten for centuries and are now a popular ingredient in many cuisines. Mushrooms are a good source of dietary fiber, vitamins, and minerals. They are also low in calories and fat.
Here are some of the nutrition facts for mushrooms per 1 cup (100 grams):
Calories: 23
Fat: 0.3 grams
Saturated fat: 0 grams
Cholesterol: 0 milligrams
Sodium: 5 milligrams
Carbohydrates: 3.9 grams
Dietary fiber: 2.2 grams
Sugar: 1.5 grams
Protein: 3.1 grams
Vitamin B2: 11% of the Daily Value (DV)
Vitamin B3: 8% of the DV
Selenium: 34% of the DV
Copper: 15% of the DV
Potassium: 6% of the DV
Phosphorus: 5% of the DV
Mushrooms are also a good source of small amounts of other micronutrients, such as vitamin C, vitamin D, iron, and magnesium.
Mushrooms have been shown to have a number of health benefits, including:
Boosting the immune system
Reducing inflammation
Protecting against cancer
Promoting heart health
Improving cognitive function
Supporting weight loss
Overall, mushrooms are a delicious and nutritious food that can be enjoyed in many different ways. They are a healthy addition to any diet.
Here are some ways to enjoy mushrooms:
Sautéed
Grilled
Roasted
Added to soups and stews
Used in stir-fries
Added to pizzas and other baked goods
Mushrooms can also be dried and ground into powder, which can be used to add flavor and nutrients to smoothies, soups, and other dishes.
Where to buy?
You can buy fresh mushroom from any grocery stores. You can buy the dried mushrooms from asian grocery store or Amazon.
Winter Melon
Winter Melon
Winter melon (ash gourd), also known as Benincasa hispida, is a large, edible fruit that is native to Southeast Asia. It has a light green rind and a white, fleshy interior. Winter melon can grow to be over two feet long and weigh up to 50 pounds.
Winter melon is a good source of dietary fiber, vitamins, and minerals. 130 Grams of winter melon only have 17 calories.
Check Youtube for how to cook.
Where to buy?
Most Asian grocery stores have winter melon. It has high yield. You can buy some seeds from Amazon to try to grow yourself.
Spaghetti Squash
Spaghetti Squash
Spaghetti squash, also known as vegetable spaghetti, is a winter squash that has its unique texture and nutritional value. When cooked, its flesh strands resemble spaghetti noodles, making it a low-calorie alternative to traditional pasta. A one-cup serving of cooked spaghetti squash contains only 42 calories and 10 grams of carbohydrates. It is also an excellent source of fiber, providing 2.2 grams per cup, or about 9% of the recommended daily intake for adults. Additionally, spaghetti squash is a good source of vitamin A, vitamin C, and potassium.
Where to buy:
You can buy any grocery store.
How to cook it?
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