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Health Talk With Dr. Joe Esposito
What TO Eat - Part 1

Last week, Dr. Joe told us about the things to avoid in our nutritional plans...

Eat healthy! Avoid the 7 myths of nutrition.

1. Alcohol - It even hides in cough syrup.

2. Meat - Yes, even chicken, fish and other "white meats."

3. Dairy - Milk, cheese, ice cream, sherbert and frozen yogurt.

4. Sugar - Candy, honey, corn syrup.

5. Coffee - Yes, even decaffeinated and espresso!

6. Soda - Yes, even diet soda.

7. Aspartame - It’s methyl alcohol! Look closely at ingredients lists.

** This week, Dr. Joe gives us the basics of WHAT TO EAT for optimal health... **

What to Eat: Nutrition Recommendations - This is a simple nutritional guide.

Eat all the raw fruits and vegetables you wish - the more the better!
If you are hungry between meals, try eating nuts and dried fruit, raisins or berries

(be sure there is no sugar, preservatives or sulfites added).

Beans, peas, seeds and nut butters (peanut, almond, sesame or cashew) are all good snacks. Be sure there is no hydrogenated oil in the butters.
If you have a health problem, consult a physician who is trained in nutrition before you make any radical changes in your nutritional program.

Ideas for Breakfast

Eat fruit and drink water (the more the better). Be sure to eat both. Use a variety of fruits. Try new fruits each week.

Suggestions, but not limited to:

Apples, Plums, Bananas, Star Fruit, Pears, Melons, Pineapple, Cherries, Kiwi, Grapes, Grapefruit, Nectarines, Oranges, Peaches

A NOTE from the Editor: If you are hypoglycemic or diabetic, you may wish to

add more proteins and/or complex carbohydrates to your breakfast

Ideas for Lunch or Dinner

Choose from the following for lunch or dinner.

Vegetable salad, with lots of vegetables such as squash, peppers, carrots, snowpeas, green beans, tomatoes, etc. (Try salsa or a healthy salad dressing).
Spinach, carrots, broccoli, peas, corn.
Fruit salad, with lots of fruit - try a mixture of fruit (naturally).
Fruit shakes: Blend fruits together and enjoy a delightful drink!
Homemade vegetable soup or stew.
Breads or rolls - whole grain or corn: To compliment a salad or soup, or for sandwiches.
Sandwiches (whole wheat or grain) with lettuce, tomatoes, sprouts and other vegetables.
Stir - fry vegetables with brown rice.
Organic almond, cashew, or rice milk.
Apples and bananas with nut butter.
Baked potato or baked sweet potato (try salsa or pasta sauce for a topping).
Navy beans, collards or corn bread.
Pasta (marinara or pesto only, no cheese), brussel sprouts, whole-grain rolls.
Beans with brown rice, spinach (steamed) or salad.

For more information on health and nutrition, be sure to visit Dr. Joe’s website at: