Health Supporting Eating Plan
Updated: December 29, 2016
Dear Dr. Klaper,
What should a healthy daily diet consist of? There is a lot of information out there…
– Jeff S.
Dr. Michael Klaper answers questions on a wide variety of health and nutrition-related subjects.
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Dear Jeff –
My “Health Supporting Eating Plan” (see below) addresses the question, “What should I make for lunch or dinner?” (Breakfast is optional, if you’re not hungry.)
My eating plan, as you will see below, does not list all there is to eat. It’s simply a guide to constructing an easy, guaranteed-healthy day of eating based on four words that start with “S.” Feel free to use spices and international flavorings to create more colorful and inviting cuisine.
I also recommend, “The Campbell Plan” by Thomas Campbell, M.D. for quick, easy, delicious recipes and other practical information on health-supporting eating. Dr. Campbell is co-author of “The China Study” with his father, T. Colin Campbell.
Dr. Michael Klaper’s HEALTH SUPPORTING EATING PLAN
Select from 4 S’s: Salads – Soups – Steamed veggies – Starches
Dr. Klaper’s “HEALTH SUPPORTING EATING PLAN”
First of all, relax. It’s all easier than you may think – and tastier, too.
• DRINK PURE WATER: Drink at least two 8-ounce glasses of water every day. There’s lots of additional water in the foods recommended below.
Starting your day with a glass of water (or two) is a smart, healthy practice. During the day, “Listen to your thirst, plus one more glass!”
• Chew your food to a purée! Thorough chewing increases absorption of vital nutrients and reduces swallowing air in food which reduces gas and bloating. Chewing food thoroughly also enables you to better enjoy its tastes.
• BREAKFAST: Only eat in the morning *IF* you are hungry. Most people are not and that’s okay. Fruit alone is fine, with or without oatmeal, or another whole grain cereal.
Otherwise, and especially if you are trying to lose weight, it is perfectly okay to drink pure water until noon, or at least, until you get truly hungry. This will extend your night-time fat-burning throughout your morning hours – a type of “intermittent fasting.” If weight loss is a goal and you are hungry, a non-sugary breakfast, such as steamed vegetables or broth-based vegetable soup, is recommended.
• LUNCH AND DINNER: Think of the following as a basic “clothesline” on which to hang a healthy day of eating. From this basic outline you can create a world of healthy variations…
I advise including each of the following 4 S’s with each lunch and dinner:
Salads, Soups, Steamed veggies, and Starches
1) SALADS – as large as you like with NO-OIL salad dressing (see links below)
– Wash and chop your favorite vegetables (preferably organic and locally grown).
– Fill the Crock-Pot or Instant Pot half full with water.
– Add vegetables, grains, legumes, etc. and favorite spices.
– Fill to near-top with water, place lid on, push button.
In a few hours, or a few minutes with an Instant Pot, a garden of delightful aromas and a bountiful day of healthy eating awaits you in the kitchen. Ladle part into containers to let cool for freezing. Keep the rest warm and have a cup often during your day with salads, veggies, and starches.
After dinner, let what is left cool and keep overnight in a refrigerator. The next day, add some water and re-heat.
+ Enjoy for 1-3 days and freeze the rest in freezer-safe containers for “instant meals.”
+ Repeat once or twice during the week.
Have fun with seasonings; make the above any style you like – Italian, Mexican, Chinese, Thai, Indian, etc. – with salsa, curries, etc.
3) STEAMED VEGETABLES – Greens (kale, chard, broccoli, spinach, asparagus, Brussels sprouts, bok choy, etc.) and Yellows (carrots, squash, sweet potatoes, etc.) should be eaten each day in generous portions (at least one cup).
– Rinse and steam over hot water for 3-6 minutes.
– Serve with squeezed lemon juice (or other citrus), balsamic vinegars, no-oil salad dressing, etc.
4) STARCHES – Grains (organic, whole grain quinoa, millet, brown rice, etc.), potatoes (white or sweet,) yams, etc.
• PROTEIN STARS: Legumes! Anything in a pod: peas, chick peas/garbanzos, all beans, lentils, etc. Plus, a small handful of nuts, such as walnuts and/or pumpkin seeds, etc. Add legumes to soups and salads, blend nuts into dressings, sprinkle onto salads, etc.
• DESSERT AND SNACKS: All the fruits, any way you like: berries, citrus, cherries, mangoes, grapes, melons, etc. Berries with rice milk or almond milk make great treats – better than ice cream!
• REMEMBER: It is important to chew every mouthful to a cream to aid your digestive system and to derive optimal nutritional value from the food you eat. You are what you absorb!
GET MOVING: TAKE A 20-MINUTE WALK EVERY DAY – AND, SMILE A LOT!
Healthy Eating Resources
– DVDs by Jeff Novick, R.D.:
• “Fast Food – The Basics (Volume 1)” – See how healthy eating can be easy, satisfying and fun. Learn how to create a healthy, low cost, delicious meal in under ten minutes.
• “Fast Food – Beyond The Basics (Volume 4)” – Learn how to make delicious batch soups. Beyond the Basics features several tomato-free recipes, as well as healthy and improved versions of some exotic favorites.
• “Fast Food – Burgers and Fries (Volume 2)” – Learn how to make a variety of healthy, delicious veggie burgers from scratch using beans, rice, oatmeal and spices. Store ’em in your freezer. Cook ’em with no frying or grease. Also learn how to make yummy and satisfying steak fries.
– RECIPES: Quick and easy, tasty salad dressings, soups, and much more:
• Cathy Fisher’s Straight Up Food Cookbook
Nearly 100 recipes for 100% plant-based food: vegetables, fruits, whole grains, legumes, nuts and seeds – gluten-free with no animal-derived ingredients and NO added salt, oil and sugar.
250 pages with full-color photos, numbered instructions, nutrient and calorie breakdowns, amounts and times, shopping tips, and support information. Filled with easy and delicious recipes to make on a regular basis. Available in hard copy form with spiral binding.
• Katie Mae’s Plant-Strong Recipes
– NUTRITIONAL SUPPLEMENTS for wise plant-based eaters:
• Vitamin B-12 (methylcobalamin) 500 mcg – 1000 mcg, 2 – 3 times per week, preferably in liquid or a dissolving sublingual tablet.
• Vitamin (plant-based) D3 – 2000 IU daily
• Iodine 150 mcg/day, essential for thyroid function, either through organic sea vegetables (arame, wakame, dulse, or a sprinkle of kelp on salad or soup) three times per week or a pinch of iodized salt on veggies each day.
In re-formulating his vitamin products, Dr. Fuhrman removed the most problematic substances in common standard multivitamins – vitamin A, beta carotene, folic acid, iron, etc. He appropriately reduced the amounts of thiamin and riboflavin to very modest levels, provided an “insurance” dose of 2,000 IU of vitamin D and included reasonable quantities of the nutrients that can be the most challenging for vegans to obtain, namely vitamin B12, zinc, and iodine. It is because of this thoughtful and more physiologic formulation of nutrients that I recommend Dr. Fuhrman’s supplements – and, yes, I take them myself.
Highly Recommended: (algae derived) DHA 150 mg – 300 mg., 3 – 5 times during the week, for adults.
DHA is available as a liquid concentrate in Dr. Fuhrman’s DHA+EPA Purity, a vegan source of omega-3 fatty acids. I take a dropper-full on most days; other brands in veggie-caps are available in natural food stores and online.
To learn what is required to truly thrive on a whole food, plant-based diet, I recommend my 99-minute On Demand Video, “Thriving on a Plant-Based Diet.” It’s filled with valuable information and useful for all learning levels!
Yours in health,