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Easy Esselstyn Diet Recipes with Pictures: Finding Products

 

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Finding Esselstyn-Diet Compliant Products

Description: Description: Description: Description: Description: Description: Description: Description: Description: Description: Blank-Gray-1-5x6.jpg

 

Very low fat:

<=1%

Low sodium: <=140mg

Low-sugar: <1g

(Very Low Sodium: <=35mg)

 

Product Index:

 

Baking

Flours

Ready-Mix

Helpers

Beans, Cans & Staples

Dry Staples

Canned Beans, Peas, Corn

Beverages

Almond Milk

Apple Juice

Cranberry Juice

Decaffeinated Tea

Breads, Flats

Loafs

Flats

Pizza Crust

Cereals

Cereals

Oats

Cooking Essentials

Vegetable Broth

Worcestershire Sauce

Tamari, Low salt

Chickpea Miso

Ice Creams

Sherbets

Rice Whipped “Cream”

Kitchen Helpers

Non-Stick Spray

Veggie Wash

Other Groceries

Barley

Polenta

Barbeque Sauce

Molasses

Mandarin Oranges

Green Chilies

Chipotle Chili in Adobo Sauce

Dried Chile de Arbol

Pastas, Noodles

Pastas

Pasta Sauce

Ramen Noodles

Soba

Produce

Peppers

Herbs

Vegetables

Protein Resources

Tofu

Veggie Burgers

Veggie Meat-Balls

“Chicken” Wings

“Hotdogs”

Mushrooms, canned

Rice

Basmati Rice

Salad Dressings

Fat/Oil-Free

Snacks

Chips Cookies

Sweets

Crackers

Salsa

Sweetened Red Bean Paste

Cocoa Powder

Special Items

Supplements

Rice Protein

Ground Flax Seed

Minerals, Vitamins, Essentials

Special Spices

Five Spice Powder

Special Ingredients

Bragg Liquid Amino

Liquid Smoke

Spreads

Hummus

Sun-Dried Tomato Tapenade

Tomato Products

Fire-Roasted Diced Tomatoes

Tomato Paste

 

 

Products for Mediterranean Olive Oil Diet

Ethic Specialties

Olive Oil

California Olive Ranch

Olive Oil Salad Dressing

Poultry

Turkey Drumstick

Fish

Farmed Atlantic Salmon

Atlantic Mackerel

Fresh Sardines

Farmed Rainbow Trout

http://www.fda.gov/Food/LabelingNutrition/ConsumerInformation/ucm078889.htm

Description: Description: Description: Description: Description: Description: Description: Description: Description: Description: FDA, U S Food and Drug Administration

 

 

Description: Description: Description: Description: Description: Description: Description: Description: Description: Description: Sample Label for Macaroni & Cheese

 

 Description: Description: Description: Description: Description: Description: Description: Description: Description: Description: #1. Start Here with the serving size.

Description: Description: Description: Description: Description: Description: Description: Description: Description: Description: Title and Serving Size Information section of label, with number of servings.

 

 Description: Description: Description: Description: Description: Description: Description: Description: Description: Description: #2. Calories from Fat.

Description: Description: Description: Description: Description: Description: Description: Description: Description: Description: Calorie section of label, showing number of calories per serving and calories from fat.

 

 Description: Description: Description: Description: Description: Description: Description: Description: Description: Description: #3. Limit These Nutrients: Total Fat, Saturated Fat, Cholesterol, and Sodium.

Description: Description: Description: Description: Description: Description: Description: Description: Description: Description: Total Fat, Saturated Fat Cholesterol, Sodium with Total Carbohydrate section of label, with quantities and % daily values.

 Description: Description: Description: Description: Description: Description: Description: Description: Description: Description: #6. Quick Guide to %DV.

 Description: Description: Description: Description: Description: Description: Description: Description: Description: Description: #4. Get Enough of These Nutrients: Dietary Fiber, Vitamin A, Vitamin C, Calcium, and Iron.

Description: Description: Description: Description: Description: Description: Description: Description: Description: Description: Remaining Carbohydrates, including Dietary Fiber and Sugars, Protein, Vitamin A, Vitamin C, Calcium and Iron section of label with % daily values, and quantities for fiber, sugar and protein.

Description: Description: Description: Description: Description: Description: Description: Description: Description: Description: #6. Quick Guide to %DV: 5% or less is Low / 20% or more is High.

 Description: Description: Description: Description: Description: Description: Description: Description: Description: Description: #5. The Footnote, or Lower part of the Nutrition Facts Label.

Description: Description: Description: Description: Description: Description: Description: Description: Description: Description: Footnote section of label, indicating quantities of total fat, saturated fat, cholesterol, sodium, total carbohydrate, and dietary fiber for 2000 and 2500 calorie diets.

 

 

How the Daily Values Relate to the %DVs

Look at the example below for another way to see how the Daily Values (DVs) relate to the %DVs and dietary guidance. For each nutrient listed there is a DV, a %DV, and dietary advice or a goal. If you follow this dietary advice, you will stay within public health experts' recommended upper or lower limits for the nutrients listed, based on a 2,000 calorie daily diet.

Examples of DVs versus %DVs
Based on a 2,000 Calorie Diet

Nutrient

DV

%DV

Goal

Total Fat

65g

= 100%DV

Less than

    Sat Fat

20g

= 100%DV

Less than

Cholesterol

300mg

= 100%DV

Less than

Sodium

2400mg

= 100%DV

Less than

Total Carbohydrate

300g

= 100%DV

At least

    Dietary Fiber

25g

= 100%DV

At least


http://www.netrition.com/rdi_page.html

Nutrient Content Claims

The regulations also spell out what terms may be used to describe the level of a nutrient in a food and how they can be used. These are the core terms:

  • Free. This term means that a product contains no amount of, or only trivial or "physiologically inconsequential" amounts of, one or more of these components: fat, saturated fat, cholesterol, sodium, sugars, and calories. For example, "calorie-free" means fewer than 5 calories per serving, and "sugar-free" and "fat-free" both mean less than 0.5 g per serving. Synonyms for "free" include "without," "no" and "zero." A synonym for fat-free milk is "skim".
  • Low. This term can be used on foods that can be eaten frequently without exceeding dietary guidelines for one or more of these components: fat, saturated fat, cholesterol, sodium, and calories. Thus, descriptors are defined as follows:
    • low-fat: 3 g or less per serving
    • low-saturated fat: 1 g or less per serving
    • low-sodium: 140 mg or less per serving
    • very low sodium: 35 mg or less per serving
    • low-cholesterol: 20 mg or less and 2 g or less of saturated fat per serving
    • low-calorie: 40 calories or less per serving.

Synonyms for low include "little," "few," "low source of," and "contains a small amount of."

  • Lean and extra lean. These terms can be used to describe the fat content of meat, poultry, seafood, and game meats.
    • lean: less than 10 g fat, 4.5 g or less saturated fat, and less than 95 mg cholesterol per serving and per 100 g.
    • extra lean: less than 5 g fat, less than 2 g saturated fat, and less than 95 mg cholesterol per serving and per 100 g.
  • High. This term can be used if the food contains 20 percent or more of the Daily Value for a particular nutrient in a serving.
  • Good source. This term means that one serving of a food contains 10 to 19 percent of the Daily Value for a particular nutrient.
  • Reduced. This term means that a nutritionally altered product contains at least 25 percent less of a nutrient or of calories than the regular, or reference, product. However, a reduced claim can't be made on a product if its reference food already meets the requirement for a "low" claim.
  • Less. This term means that a food, whether altered or not, contains 25 percent less of a nutrient or of calories than the reference food. For example, pretzels that have 25 percent less fat than potato chips could carry a "less" claim. "Fewer" is an acceptable synonym.
  • Light. This descriptor can mean two things:
    • Firstly, that a nutritionally altered product contains one-third fewer calories or half the fat of the reference food. If the food derives 50 percent or more of its calories from fat, the reduction must be 50 percent of the fat.
    • Secondly, that the sodium content of a low-calorie, low-fat food has been reduced by 50 percent. In addition, "light in sodium" may be used on food in which the sodium content has been reduced by at least 50 percent.

The term "light" still can be used to describe such properties as texture and color, as long as the label explains the intent--for example, "light brown sugar" and "light and fluffy."

  • More. This term means that a serving of food, whether altered or not, contains a nutrient that is at least 10 percent of the Daily Value more than the reference food. The 10 percent of Daily Value also applies to "fortified," "enriched" and "added" "extra and plus" claims, but in those cases, the food must be altered.

Alternative spelling of these descriptive terms and their synonyms is allowed--for example, "hi" and "lo"--as long as the alternatives are not misleading.

Healthy. A "healthy" food must be low in fat and saturated fat and contain limited amounts of cholesterol and sodium. In addition, if it' s a single-item food, it must provide at least 10 percent of one or more of vitamins A or C, iron, calcium, protein, or fiber.


Table used in this website emphasizes absolute Daily Values (DV):

The % Daily Values (%DVs) are based on the Daily Value recommendations for key nutrients but only for a 2,000 calorie (measured in Kcal) daily diet.

Absolute Daily Values

%DV

Total Fat

65g

100%

    Saturated

20g

100%

    Trans Fat

g

 

    Polyunsat. Fat

g

 

    Monounsat. Fat

g

 

Cholesterol

300mg

100%

Sodium

2,400mg

100%

Potassium

3,500mg

100%

Total Carbohydrate

300g

100%

   Dietary Fiber

25g

100%

   Sugars

g

 

Protein

50g

100%

The goal of the Esselstyn diet [vegan (= no cholesterol), low-salt, low-fat] is:

Daily Value:

Cholesterol: %DV = 0 (absolutely required)

Salt: as little salt as possible,

Sugar: as little as possible (see at bottom),

Fat: %DV lower than 10%.

Per Serving Guide used here in this website:

Very low fat:

<=1%

Low sodium:

<=140mg

Low-sugar: <1g

Rounding of decimals to nearest integer (below set into round parenthesis) obscures expression of fat quantities:

65g fat = 100% DV

0.65g fat (1g)= 1% DV

1g fat = 1.5% (2%) DV

0.4g fat (0g) = fat-free (0% DV)

For practical reasons, this website uses the food labels of 1g as well as 1% as general indicators for “very low fat”.


The New Dietary Reference Intake (DRI)

DIETARY GUIDELINES FOR AMERICANS, 2010

US Department of Agriculture http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/

The six chapter document provides background, tables and recommendation and is nicely illustrated.

 

The new MyPlate icon was released in Washington in  2011 by First Lady Michelle Obama and Agriculture Secretary Tom Vilsack to serve as a reminder to help consumers make healthier food choices. MyPlate is a new generation icon with the intent to prompt

·       consumers to think about building a healthy plate at meal times and to seek more information to help

·       them do that by going to www.ChooseMyPlate.gov. The new MyPlate icon emphasizes the fruit, vegetable, grains, protein and dairy food groups.

(from the press release)

·        Choose a Food Group (http://www.choosemyplate.gov/food-groups/)

Fruits and Vegetables: Make half your plate fruits and vegetables.

Grains: Make at least half of your grains whole grains.

Protein Foods: The amount of food from the Protein Foods Group you need to eat depends on age, sex, and level of physical activity. 

Dairy: Switch to fat-free or low-fat (1%) milk.

Oils: Oils are NOT a food group, but they provide essential nutrients. Therefore, oils are included in USDA food patterns.

Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. A few plant oils, however, including coconut oil, palm oil, and palm kernel oil, are high in saturated fats and for nutritional purposes should be considered to be solid fats.

Solid fats are fats that are solid at room temperature, like butter and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation.

All fats and oils are a mixture of saturated fatty acids and unsaturated fatty acids. Solid fats contain more saturated fats and/or trans fats than oils. Oils contain more monounsaturated (MUFA) and polyunsaturated (PUFA) fats. Saturated fats, trans fats, and cholesterol tend to raise “bad” (LDL) cholesterol levels in the blood, which in turn increases the risk for heart disease. To lower risk for heart disease, cut back on foods containing saturated fats, trans fats, and cholesterol.

 

The USDA released the new MyPyramid food guidance system in 2005.

The system provides many options to help people make healthy food choices. MyPyramid emphasizes the basics: keep good nutrition simple – be physically active, stay within calorie limits and enjoy foods from all food groups.

In general, MyPyramid tells you to:

·        Vary your vegetables - eat dark green and colorful vegetables.

·        Eat a variety of whole fruits - go easy on fruit juice.

·        Choose low fat milk, yogurt and other calcium rich foods.

·        Make most of your fat sources from fish, nuts and vegetable oils.

·        Eat foods and beverages low in added sugars.

·        Eat more whole grains.

·        Go lean with protein.

 

 

(From http://healthvermont.gov/prevent/diabetes/food_pyramid.aspx).

This older version of the healthy lifestyle icon is no longer fully supported by the federal government and is replaced by the MyPlate.gov program.

 

Sugar

Granulated sugar (sucrose) is a disaccharide (one glucose molecule linked to one fructose molecule). The digestive system splits sucrose into fructose and glucose. Both are transported in the blood but glucose increases the blood sugar level. Excess glucose is stored in the liver as glycogen and then easily converted into body fat. Therefore, sugar consumption should be limited (low-sugar diet).

 

Added Sugar Consumption

American Heart Association recommended daily added sugar consumption (Circulation, 2009, s.b.):

Men: 9 tsp (36g) = 150 cal

Women: 5 tsp (20g) = 100 cal

Young children 4-8 years: 3 tsp (12.5g) =130 cal

Low-Sugar Definition

There are no rationales defining the maximum amount of sugar intake for at-risk patients except the pragmatic rule: the less the better. In a low-sugar diet already1g added sugar (~25 Vol%) per serving size of a tsp renders a dominant sugar sweetness (see Products: Sweetened Red Bean Paste) and thus seems to be a reasonable maximum daily intake equal to 3-5% DV (one small “sugar-kick” per day with a quarter teaspoon of sugar). However, even that should be an exception.

 

Scientific References (click on PubMed link for article/abstract display):

Johnson RK et al. (2009). Dietary sugars intake and cardiovascular health: a scientific statement from the American Heart Association. Circulation 15;120(11):1011-20 [PubMed]

Commentary on AHA recommendations:

National Council on Strength and Fitness

USDA Nutrient Database:

U.S. Department of Agriculture, Agricultural Research Service. 2012. USDA National Nutrient Database for Standard Reference, Release 25. Nutrient Data Laboratory Home Page, Search:

http://ndb.nal.usda.gov/

 

Sugars, Granulated (sucrose or saccharose)

1 tsp = 4.2g

1 cup = 200g

 

One serving = 1 tsp (4.2g).

Calories 16*, calories from fat: 0

Total Fat

0g

Saturated

0g

Trans Fat

g

Cholesterol

0mg

Sodium

0mg

Potassium

 mg

Total Carbohydrate

4.2g

Dietary Fiber

g

Sugars

4.2g

Protein

0g

*) 1 g sucrose => 3.8 calories (Kcal)

 

 

 

Fructose

Fructose is a monosaccharide that is the main sugar component in fruits. Fructose is directly taken up by the digestive system and used as energy resource to satisfy the immediate need of 2,000 calories per day. A moderate intake through fruit by physically active subjects does not lead to conversion into storage fat. To the contrary, a large intake by physically passive subject in form of high-fructose syrup (fructose and glucose mixture) satisfies quickly the need of energy resources and leads to storage as body fat. Fruits contain many other beneficial nutritional components and should therefore be part (one quarter) of the daily diet, i.e., 5 – 8 portions (see above – ChooseMyPlate.gov). Fructose tastes sweeter than sucrose.

 

Fructose Content in Fresh Fruit

1 Apple, 182g (medium size, 3 in diameter)

sugar (mainly fructose): 20g => 71.4 calories (kcal)

1 Orange, navel, 140g (2 7/8 in diameter)

sugar (mainly fructose): 12g => 42.9 calories (kcal)

1 Grapes, Muscadine raw, 92g (1 cup)

sugar (mainly fructose): 15g => 53.6 calories (kcal)

1 Banana, 136g (large, 8-9in in length)

sugar (mainly fructose): 17g => 60.7 calories (kcal)

1 Pear, Bartlett, 177g (medium)

sugar (mainly fructose): 17g => 64.3 calories (kcal)

 

Scientific Reference:

Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients).

Food and Nutrition Board (FNB), The National Academies Press, Washington, D.C., (2005)

http://www.nap.edu/openbook.php?isbn=0309085373

USDA Nutrient Database:

U.S. Department of Agriculture, Agricultural Research Service. 2012. USDA National Nutrient Database for Standard Reference, Release 25. Nutrient Data Laboratory Home Page, Search:

http://ndb.nal.usda.gov/

 

 

Fructose, Powder

1 tsp = 4.2g

1 cup = 200g

 

Serving size = 1 tsp (4.2g).

Calories 15*, calories from fat: 0

Total Fat

0g

Saturated

0g

Trans Fat

g

Cholesterol

0mg

Sodium

0mg

Potassium

mg

Total Carbohydrate

4.2g

Dietary Fiber

g

Sugars

3.89g

Protein

0g

*) 1 g fructose => 3.8 calories (Kcal)

 

 

 

Supplements

How well does a Diet conform to accepted dietary guidelines of USDA 2010 Dietary Guidelines? [http://health.usnews.com/best-diet/]

Fat. Thanks to the raw food diet’s emphasis on fruits and veggies, you’ll likely stay on the low end of the government’s recommendation that between 20 to 35 percent of daily calories come from fat. And the fats you do get will be the healthy unsaturated kind.

Protein. The diet’s in line with the recommended amount of protein. Green leafy vegetables, nuts and seeds, beans, and grains are all good, raw protein sources.

Carbohydrates. It’s within the acceptable range for carb consumption.

Salt. The majority of Americans eat too much salt. On the raw food diet, however, you shouldn’t have trouble staying within the government guidelines. Those guidelines recommend a daily maximum of 2,300 milligrams of sodium, but if you’re 51 or older or African-American, or have hypertension, diabetes, or chronic kidney disease, that limit is 1,500 mg.

Other key nutrients. The 2010 Dietary Guidelines call these “nutrients of concern” because many Americans get too little of one or more of them:

·        Fiber. Getting the recommended daily amount—22 to 34 grams for adults—helps you feel full and promotes good digestion. Fruits, veggies, whole grains, beans, and legumes are generally high-fiber, so you should easily meet the recommendation on the raw food diet.

·        Potassium. A sufficient amount of this important nutrient, according to the 2010 Dietary Guidelines, counters salt’s ability to raise blood pressure, decreases bone loss, and reduces the risk of developing kidney stones. It’s not that easy to get the recommended daily 4,700 mg. from food. (Bananas are high in potassium, yet you’d have to eat 11 a day.) The majority of Americans take in far too little. How much potassium you get on a raw food diet depends entirely on which raw foods you eat, but because you’re almost certainly eating more fruits and veggies than you were before, you’ll likely get more potassium than most people.

·        Calcium. It’s essential not only to build and maintain bones but to make blood vessels and muscles function properly. Many Americans don’t get enough. Women and anyone older than 50 should try especially hard to meet the government’s recommendation of 1,000 to 1,300 mg. per day. Meeting the goal is difficult on a raw food diet, and whether you succeed depends on your meal choices. A 2-cup serving of homemade sesame milk (sesame seeds blended into raw milk), for example, packs 70 percent of the recommended daily amount of calcium. Other good sources include kale, dandelion greens, dates, dried apricots, wheat berries, and quinoa that’s been sprouted and soaked.

·        Vitamin B-12. Adults should shoot for 2.4 micrograms of this nutrient, which is critical for proper cell metabolism. Getting enough can be difficult on a raw food diet, since B-12 is mostly found in animal products. Nutritional yeast will help you satisfy the recommendation, but a B-12 supplement might be necessary.

·        Vitamin D. Adults who don’t get enough sunlight need to meet the government’s 15 microgram recommendation with food or a supplement to lower the risk of bone fractures. It can be difficult to get enough on a raw food diet; a supplement may be necessary.

 

 

 

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