Transcript 1 full-fat soy - The Ornish Spectrum

Shopping and Meal Planning
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The Benefits
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Ensures proper vegetarian nutrition
Assures balance between major nutrients
Reduces shopping time
Cuts back on cooking time
Saves money
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Shopping Tips 101
• Keep a plentiful pantry.
• Stick with familiar name
brands.
• Avoid shopping on an empty
stomach.
• Shop different stores like the
vegetarian/organic foods
section of grocery stores,
health food stores, co-ops,
mail order and online
shopping.
• Spend the majority of your
time in the produce section.
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Online Resources:
• Dixie Diners’ Club:
www.dixiediner.com
• Frankferd Farms Foods:
www.frankferd.com
• Fantastic World Foods:
www.fantasticfoods.com
• Hodgson Mill:
www.hodgsonmill.com
• Bob’s Red Mill:
www.bobsredmill.com
Other Shopping Tips
• Buy different colors of fruits and vegetables.
• Purchase one new food every time you shop.
• Try one or two different vegetables as a side
dish, in your salads or stir-fry.
• Be adventurous and make one new recipe a
week.
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More Shopping Tips
• Keep fresh herbs, spices, sauces and marinades
on-hand to use as flavor enhancers.
• Shop for foods that have a variety of textures,
temperatures and colors.
• Shop from a list.
• Clip or download coupons.
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Compare Costs
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Top 10 List
1. Soy milk
2. Vegetarian burgers
and hot dogs
3. Whole-grain
breakfast cereals and
breads
4. Tofu and tempeh
5. Canned beans, peas
and lentils
6. Instant vegetarian
soups
7. Whole-grains and
whole-wheat pasta
8. Ornish-friendly frozen
foods
9. Frozen vegetables
and tomato products
10. Dry-roasted soy nuts
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Meal Planning Guidelines
• Set aside time to plan a week’s menu.
• Incorporate quick and easy meals and favorite
recipes.
• Compile a shopping list the needed meal ingredients.
• Begin with the evening meals.
• Add foods needed for breakfast and lunch.
• Add side dishes and snacks, such as fruits and
salads.
• Add any staples you may need to restock.
– Keep the “Stocking the Kitchen with Ornish-Friendly
Food” list on the refrigerator and use it when shopping.
– Save menus and shopping lists to reuse in the future.
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Reversal Food Pyramid
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Basic Meal Planning 101
• Based on the Reversal Food Pyramid
– Serves as a simple daily food guide.
– Incorporates minimum servings for the major
food groups.
– Focuses on regular meals and snacks as
needed.
– Includes foods from 3 or more food groups at
each meal.
– Assures balance between major nutrients (i.e.
carbohydrate balance).
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Basic Meal Planning
Minimum Daily
Servings:
Ideal Minimum Daily
Servings:
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6 servings whole-grains
2 fruit servings
3 vegetable servings
2 protein servings
(1 full-fat soy)
6+ whole-grain servings
2 fruit servings
3 vegetable servings
4 protein servings
(1 full-fat soy)
• 1-2 fat-free dairy
serving(s)
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Basic Meal Planning
Meal Plan Outline:
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Ideal Minimum Daily
Servings:
• 6+ servings whole-grains
• 2 fruit servings
• 3 vegetable servings
• 4 protein servings
(1 full-fat soy)
• 1-2 fat-free dairy
serving(s)
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Breakfast
– 2 whole-grain servings 
– 1 fruit serving 
– 1 protein serving (full-fat soy) 
– 1 vegetable serving 
Lunch
– 2 whole-grain servings 
– 1 protein serving 
– 1 vegetable serving 
Dinner
– 2 whole-grain servings 
– 1 protein serving 
– 1 vegetable serving 
– 1 fat-free dairy serving 
Snack
– 1 fruit serving 
– 1 protein serving 
Making a Realistic Menu
Meal Plan Outline:
Realistic Food Menu:
• Breakfast
– 2 whole-grain servings 
– 1 fruit serving 
– 1 protein serving (full-fat soy) 
– 1 vegetable serving 
• Lunch
– 2 whole-grain servings 
– 1 protein serving 
– 1 vegetable serving 
• Dinner
– 2 whole-grain servings 
– 1 protein serving 
– 1 vegetable serving 
– 1 fat-free dairy serving 
• Snack
– 1 fruit serving 
– 1 protein serving 
• Breakfast
– 1 cup Cheerios 
– ½ cup fresh berries 
– 1 cup soy milk 
– 4 ounces V-8 juice 
• Lunch
– 1 whole-wheat bun 
– 1 soy burger 
– 1 cup green salad w/
fat-free dressing 
• Dinner
– 1 cup whole-wheat pasta 
– ½ cup lentils 
– ½ cup fat-free tomato sauce 
– 1 cup skim milk 
• Snack
– ½ cup sliced peaches 
– 1 cup plain soy yogurt 
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Let’s Practice…
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And Don’t Forget…
• You can add as many whole-grains and veggies
as you need (as long as you are hungry).
• Keep sweets and refined grains to a minimum.
• Be creative.
• Remember, you still have a vast amount of food
choices that you can make.
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