Moderators: JeffN, carolve, Heather McDougall
dianeb1944 wrote:Hi Jeff,
I am finishing Caldwell Esselstyn's book, Prevent and Reverse Heart DIsease. His eating recommendation is a "plant based diet." I know from hearing Dr McDougall speak on several occasions and travelling with he and Mary to Costa Rica, that he advocates a "starch based," diet. I thought they were one in the same...Can you explain to me, specifically, where their emphasis is different, if it is, specifically which foods are considered plant based and which are considered starch based. I am at a loss to see the diff. Thanks, Diane
JeffN wrote:JeffN wrote: If you follow the guidelines and principles recommended here, you will cover the basics without having to count servings.
Let me expound on this.
If you follow a starch based diet with the addition of fruit and green and yellow veggies at each meal, and consume enough to maintain your healthy weight then your day "may" look something "generically" like this...
(using averages for calories and serving sizes)
Breakfast:
Whole Grains (2 cups) 320 calories
Fresh Fruit (1 cup) 120 calories
Lunch:
Starchy Vegetable (2 cups) 320 calories
Legumes (1/2 cup) 120 calories
Veggies (2 cups of salad, soup and/or steamed veggies) 100 calories
Fruit (1 serving) 60 calories
Dinner:
Starchy Vegetable (2 cups) 320 calories
Legumes (1/2 cup) 120 calories
Veggies (2 cups of salad, soup and/or steamed veggies) 100 calories
Fruit (1 serving) 60 calories
Thats 12 servings of Starchy Veggies/Whole Grains and 960 calories
Thats 3 servings of Legumes and 240 calories
Thats 8 servings of veggies and 200 calories
Thats 4 servings of fruit and 240 calories
thats 12 servings of fruits and veggies but only 1640 calories.
Of course, you could adjust the fruits, veggies, starchy veggies, etc up or down somewhat to fit your own preference, but the end results would be fairly similar.
And for those who want, add in a serving of nuts/seeds or avocado and that's another 175 calories and you are at ~1800 calories.
Not bad! And simple and easy.
BTW, those are also some fairly large sized and filling meals.
In Health
Jeff
PS when neighbors, friends and families ask me how many servings of fresh fruits veggies, starchy veggies, intact whole grains and legumes they should eat or feed to their children, my answer is always the same ...
....as much as you can.
dianeb1944 wrote:Be careful Jeff N or Clary will steal your job!
momof4 wrote: So, instead of focusing on what I thought was the negative part of Dr McDougall's diet (no added fats), I SHOULD have been focusing on the positive--[b]fill up on starches! [/b]
JeffN wrote: If you follow the guidelines and principles recommended here, you will cover the basics without having to count servings.
Let me expound on this.
If you follow a starch based diet with the addition of fruit and green and yellow veggies at each meal, and consume enough to maintain your healthy weight then your day "may" look something "generically" like this...
(using averages for calories and serving sizes)
Breakfast:
Whole Grains (2 cups) 320 calories
Fresh Fruit (1 cup) 120 calories
Lunch:
Starchy Vegetable (2 cups) 320 calories
Legumes (1/2 cup) 120 calories
Veggies (2 cups of salad, soup and/or steamed veggies) 100 calories
Fruit (1 serving) 60 calories
Dinner:
Starchy Vegetable (2 cups) 320 calories
Legumes (1/2 cup) 120 calories
Veggies (2 cups of salad, soup and/or steamed veggies) 100 calories
Fruit (1 serving) 60 calories
Thats 12 servings of Starchy Veggies/Whole Grains and 960 calories
Thats 3 servings of Legumes and 240 calories
Thats 8 servings of veggies and 200 calories
Thats 4 servings of fruit and 240 calories
thats 12 servings of fruits and veggies but only 1640 calories.
Of course, you could adjust the fruits, veggies, starchy veggies, etc up or down somewhat to fit your own preference, but the end results would be fairly similar.
And for those who want, add in a serving of nuts/seeds or avocado and that's another 175 calories and you are at ~1800 calories.
Not bad! And simple and easy.
BTW, those are also some fairly large sized and filling meals.
In Health
Jeff
PS when neighbors, friends and families ask me how many servings of fresh fruits veggies, starchy veggies, intact whole grains and legumes they should eat or feed to their children, my answer is always the same ...
....as much as you can.
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