Healthy Food

Positive Diet Breakfast – Lunch – Dinner – Snack Suggestions


Positive Diet Breakfast Suggestions



Honeydew Melon

Sliced Peaches






Fresh Pineapple Spears


Fresh Orange Slices




Sliced Bananas

Rhubarb Sauce


Baked Apple

Fresh Grapefruit



French Omelet filled with crab, sprouts, mushrooms,

tomatoes, onion and low-fat cheese; cottage fries;

fresh strawberries.

Marinated Salmon – with sliced onion and fresh tomato on pumpernickel bread; fresh fruit.

Scrambled Eggs with tomato salsa; English muffin; V2 cantaloupe.

Huevos Rancheros; hash brown potatoes; fresh grapefruit.

Breakfast Quiche; warm tortillas; fresh orange juice.

Cheese and Egg Muffins; and V2 fresh papaya.

Waffles with fresh strawberries.

Corn Bread with maple syrup; fresh blackberries.

French Toast with fresh raspberry syrup; apple juice.

Pancakes with fresh blueberries.

Crepes with fresh strawberries and whipped cream substitute.

NOTE: Recipes for the above suggestions will be added here in hub , and with egg substitute and other heart-healthy ingredients.


Melted low-fat cheese on an English muffin; fresh orange juice.

Toasted bagel with peanut butter; apple cider.

French bread; assortment of low-fat cheese; fresh fruit.

Homemade non-fat yogurt with fresh raspberries; crumpet.

Homemade frozen yogurt with fresh strawberries; muffin.

Energy bars; apple juice.

Apple or Berry Cobbler; slice low-fat cheese.

Whole grain dry cereal; sliced bananas.

Homemade granola; fruit shake.

Hot oatmeal with fresh strawberries.

Warm Applesauce; crumpet with peanut butter.

Whole grain toast; sliced low-fat cheese; fresh fruit.


Fresh Mushroom


Beef Broth


Chicken Broth

Chicken Noodle


Fresh Tomato

Cream of Cucumber

Cream of Artichoke

Clam Chowder

Seafood Chowder

Oyster Stew

Won Ton Mexican Chili

NOTE: Accompany soups with Fresh bread or rolls, tortillas, bread sticks, cracker bread, Finn Crisp, or Rye Crisp. Garnish with fresh fruits or the season.


Meal Planning


Breast of Chicken Breast of Turkey Chicken Salad Turkey Salad Club House


Tuna Salad Crab Salad Lobster Salad Hot Tuna and Cheese Hot Crab and Cheese Monte Cristo

Low-Fat Basics

Hamburger Cheeseburger Roast Beef French Dip Cube Steak Barbecued Beef

Toasted Cheese

Lettuce and Tomato

Cheese, Lettuce and


Tomato with Melted


Peanut Butter


The Positive Diet

How we live often dictates how we eat. Diet pat­tern is frequently a product of custom, habit, convenience, economics and social standing. Some families enjoy a certain special meal on Sundays or on holidays

Positive Diet Dinner Suggestions


Cracked Crab

Caesar Salad

Homemade Chocolate Ice Cream

Barbecued Salmon

Curried Potato Salad

Tomatoes Vinaigrette

Blackberry Pie

Crab Stuffed Zucchini Salad

Tomatoes with Mozzarella

French Rolls

Fruit Sorbet

Barbecued Hamburgers with Lettuce,

Tomato and Onion

Salad Greens Tossed With Mushrooms

Corn on-the Cob


Baked Chicken Japanese New Variety Rice

Fresh Asparagus Tomatoes With Fresh Basil

Cube Steak Sandwiches on Sour Dough Rolls

Corn on the Cob

Fresh Green Beans

Artichoke Hearts

Fresh Mushrooms and Cherry

Tomatoes in Vinaigrette

Apple Pie

Steamed Clams with Fresh Lemon

Garden Greens with Dijon Vinaigrette

French Bread

Fresh Fruit and Assorted Low-fat Cheese

Lemon Ice

Chicken Tacos or Enchiladas


Salad of Assorted Fresh Fruits of the Season

Hamburgers with Lettuce, Tomato and Onion Slices French Fries Fresh Fruit

Chicken Soup

Green Salad

French Bread

Fresh Papaya

Hungry Joe Special Fresh Fruit

Broiled Lamb Chops

Potatoes Arosto

Skewered Mushrooms, Artichokes,

Green Peppers & Onions

Lemon Sorbet

Stir-Fried Chicken Wth Fresh Vegetables

Buckwheat (Soba) Noodles

Fresh Pineapple, Papaya and

Mandarin Oranges

French Dip Sandwiches

Green Salad

Blackberry Cobbler

Oysters Rockefeller

Hearts of Romaine Wth Fresh Lemon

Assorted Fresh Fruits of the Season


Vegetable Antipasto

Fresh Fruit

Roast Chicken

Roast Potatoes and Vegetables

Fresh Strawberries

Meat Loaf

Tossed Salad with Dijon Vinaigrette

Tabbouli Pilaf

Sliced Oranges

Fresh Mushroom Soup

Broiled Scallops

Fresh Spinach Salad with Lemon and

Ground Pepper Assorted Fresh Fruits of the Season


Build Your Own Salad


Chicken Salad

Fresh Pumpernickel or Zucchini Bread

Sliced Low-fat Cheese

Apples, Pears and Bananas


Tossed Green Salad

Crusty French Bread

Fresh Fruits

Roast Beef

Baked Potato with Non-fat Yogurt and Chives

Tossed Green Salad

Chilled Asparagus

Strawberry Shortcake

Cream of Artichoke Soup

Steamed Mussels Homemade French Bread Fresh Fruits of the Season

Stuffed Sole

Pea Pods, Water chestnuts, and

Forest Mushrooms

Rice Pilaf

Lemon Ice

Seafood Chowder

Tossed Green Salad with Oil and Vinegar Dressing

Fresh Fruit

Macaroni and Low-fat Cheese

Fresh Tomatoes

Salad of Fresh Spinach and

Hearts of Romaine

Barbecued Steak

Baked Potatoes with Pot Cheese

Fresh Mushroom Salad

Broiled Tomatoes

Fresh Fruit

Spring Rolls

Won Ton Soup

Salad of Fresh Cucumber and Onion

Watermelon Ice

Pasta Primavera

Crusty French Bread

Assorted Low-fat Cheese

Fresh Fruits of the Season

Barbecued Chicken

French Fries

Fxesh Artichokes with

Homemade Safflower Mayonnaise

Watermelon, Grapes, Cherries

and Raspberries

Salad Niqoise

Sour Dough Bread

Fresh Berry Pie

Spinach Salad

Grilled Veal Steaks with

Fresh Lemon and Mushrooms

Parsleyed Potatoes

Sliced Tomatoes

Fresh Pineapple

Taco Salad

Corn on the Cob

Fresh Fruit


Roast Turkey

Bread Stuffing with Fresh Mushrooms

Mashed Potatoes

Low-fat Gravy


Yams with Pecans

Fresh Cranberry Relish

Homemade Bread

Pumpkin Pie


Turkey Sandwiches

Antipasto Salad

Assorted Fresh Fruits of the Season


Turkey Soup

Bread Sticks with Pot Cheese

Fresh Fruits

The preceding dinner menus are meant to show that meals on the Positive Diet need not be dull. All of the recipes for the suggested meals will be introduce in and with heart-healthy ingredients. If you desire simpler meals or more elaborate fare, simply follow the Positive Diet guidelines to adapt your own recipes to your own balanced meal plans.

Some of the menus include dessert. This is only to illustrate that desserts need not be denied totally. There are Positive Diet desserts but you must decide for yourself whether or not you want the sugar or the calories.
Positive Diet Snack Suggestions





Green Onions




Dip Vegetables

in Tomato Salsa

Pot Cheese


Peanut Butter

Apples Pears -Apricots Strawberries -Cantaloupe Blackberries- Watermelon Blueberries -Honeydew Raspberries -Grapes Cherries -Frozen Grapes Peaches -Frozen Watermelon Plums -Frozen Berries Tangerines -Bananas Apples with Low-Fat Satsumas Cheese Apples with- Peanut Butter

Low-Fat Cheese and Crackers

Pop Corn

Homemade Pretzels

Baked, Unsalted Potato Chips

Homemade Tortilla Chips

Homemade Cheese Tortilla Chips

Homemade Nachos

Homemade Tostados

Homemade Potato Skins

Unsalted Peanuts, Filberts, Soynuts

Almonds, Pecans, Sunflower Seeds

Homemade Toasted Pumpkin Seeds
To Tide You Over

English Muffin with Melted Low-Fat Cheese

Toasted Bagel with Peanut Butter

English Muffin with Peanut Butter

Swedish Flat Bread with Cheese or Peanut Butter

Cracker Bread with Pot Cheese

FOR THE SWEET TOOTH Homemade Popsicles Homemade Non-Fat Yogurt with Fresh Fruit Homemade Frozen Yogurt Homemade Push-Ups Homemade Low-Fat Ice Cream Homemade Sorbets and Ices Tapioca Pudding Homemade Peanut Butter Cookies Homemade Molasses Gingersnaps Homemade Raisin-Oatmeal Cookies Rice Krispie Cookies

NOTE: When selecting a snack, you must decide for yourself how many calories you can afford. Remember, the most nutritous snack is simply fresh fruit or fresh vegetables.

Homemade Lemonade Fresh Orange Juice Apple Juice Hot Apple Cider

Grape Juice

Pineapple Juice

Fresh Grapefruit Juice

Apricot Nectar Decaffeinated Iced Tea Herb Tea Mineral Water Orange Cooler Strawberry Frost Fruit Shake

When planning menus strive for balanced meals. Include a protein portion, such as fish, poultry, red meat, peanut butter, cheese, legumes, egg, or egg substitute; a grain portion, such as potatoes, rice, pasta, bread or cereal; a vegetable portion; and a fruit portion.

Whenever possible choose fresh vegetables and fresh fruits. For best value, select from those which are in season.

According to the American Heart Association, average daily nutritional needs include:

PROTEIN: 2 cups of skim milk or skim milk products; 4-6 ounces of lean poultry, fish or red meat (or the equivalent in vegetable protein)

FRUITS AND VEGETABLES: 2 cups or more of vegetables and fruits, including one good vitamin C source, such as oranges or orange juice and one deep yellow or dark green vegetable

GRAIN: 4 or more servings of whole grain or enriched breads or cereals (one serving is 1 slice of bread, or 1 cup of dry cereal or x/z cup of cooked cereal, pasta or rice).

FATS AND OILS: 2-4 tablespoons of polyunsaturated fats or oils.

Sharmin Begum

The author Sharmin Begum

I have loved spicy food, Mexican in particular, since I was a child as my father was from El Paso where I acquired a taste for it on our many visits. I have cooked Tex-Mex all my adult life, but about 7 years ago I began cooking authentic Mexican food using my own ingredients and making my own tortillas, tamales, etc. On one of my visits to NM I attended the Santa Fe Wine and Chile Fiesta and took some excellent cooking classes at the Santa Fe Cooking School and the Old Mexico Grill. I love New Mexican food equally as well as Mexican.

I also grow my own chile peppers, tomatillos, and herbs like cilantro and epazote because they are not available locally.

I got into web publishing because I enjoy “meeting” fellow Chile-heads from all over the world and sharing my passion with them.

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