Teen Nutrition

My father was just put on a "heart smart diet" and has diabetes.! I can not try to find some recipes from my mother or guidelines to comply! There is not much for chicken and I'd like some easy recipes, not those "those fancy '! If someone could give me some advice or some Web sites to view, I greatly appreciated! Thank you, Tina

Sept-Food Plan Day Breakfast options: * Day 1 Oatmeal Fruit: 1 serving of oatmeal (½ cup dry oatmeal), prepared with water, 3 tablespoons tablespoons raisins, 1 banana, 1 bis or ½ cup of fruit or melons € "mixed with 1 tablespoon of ground flaxseedsâ €" plus 1 slice whole wheat bread toasted and topped d & # 39, a spread of plant sterol or stanol margarine (for example, Benecol or Take Control). * Day 2 cereal / milk / fruit: 1 cup high-fiber cereal (any brand that provides 5 + grams fiber and 120 calories or less per serving) â € "1 cup skimmed milk, 1% low-fat milk or soymilk € "Plus 1 portion of any type of fruit (Â ½ banana, 1 cup of berries or 2 tablespoons of raisins) â €" plus 1 slice whole wheat toast, topped with a spread plant sterol or stanol margarine (for example, Benecol or Take Control). Day 3 * Tomato / cheese toast with fruit: 2 slices of whole wheat bread toasted and topped with tomato slices and 2 slices of melted low-fat or nonfat cheese € "plus 1 portion of any type of fruit. * Day 4 egg whites omelet: 5 egg whites, or a small container of egg substitute, with all sorts of vegetables thrown in (eg onion, tomato and pepper) â € "use nonstick cooking spray of the Federal Republic of Yugoslavia eggsâ €" Plus 2 slices of whole wheat toast spread with a plant sterol or stanol margarine. In addition, you can 1 fruit serving. * Day 5 Yogurt & Fruit: A container (8 ounces) of nonfat, flavored yogurt (1 cup or 1% cottage cheese) â € "mixed with 1 portion of any type of Fruita €" plus 2 tablespoons flax seeds and ground 2 tablespoons wheat germa € "plus 1 slice whole wheat toast, with a gap of plant sterol / stanol margarine. * Day 6 Toast / tomato / salmon with fruit: 2 slices of whole wheat toast topped with a thin spread of light cream cheese, sliced tomato, and salmon. In addition, 1 serving of fruit. * Day 7 soya / fruit smoothie: 1 cup soy milk mixed with 1 cup frozen strawberries, 1 / 2 banana, and ice; place in a blender and mix. With 1 slice whole wheat toast with garni 2 teaspoons of natural peanut butter. * Breakfast drink coffee or tea with skimmed milka € "and of course, water. Try to avoid all fruit juices. Morning snack options (choose one): * 1 piece of fruit with 1 slice low-fat cheese, tofu or cheese slices * 1 apple with 1 teaspoon of natural peanut butter * Small bag of pretzels oat * 1 ounce of nuts or almonds * flavored nonfat yogurt (8 oz container) * 1 cup carrots with 2 tablespoons of hummus * Grand pearFood for ThoughtConsider taking a low dose aspirin every day if you ' re at risk of heart disease. Aspirin can help in the fight against harmful blood clots. But, as always, speak with your doctor before you do something new. Lunch options: * Day 1 pita bread soup and a bowl of noncreamy, vegetables, soup base (about 2 cups) â € "try tomato, minestrone, lentil, chicken and noodles, vegetarian chili, tomato rice, etc.â € "Ll ' you need to avoid the versions that use cream, whole milk, cheese or ingredients. With that, 1 regular-size whole-wheat pita bread and salad vegetables with 1 tablespoon of vinaigrette sauce (or 1 teaspoon of olive oil and vinegar unlimited). * Day 2 Sandwich and salad: 3â € "5 ounces of lean turkey breast, grilled chicken, lean ham or low-fat tuna Salada €" on 2 slices of bread or whole wheat bread rye, 1 slice low-fat cheese, lettuce, tomato and mustard, CATSUP, barbecue sauce or low-fat mayonnaise. With that, a side salad with 1 tablespoon of vinaigrette sauce (or 1 teaspoon of olive oil and vinegar unlimited). * Day 3 of grilled fish and vegetables: 3â € "4 ounces of grilled or barbecued chicken breast (without skin) â €" or any other type of fish grilled with a side or lightly steamed to grilled vegetables (2 cups) â € "more a medium sweet potato. Day 4 Japanese food: a salad with ginger dressing (one way), an order of edamame (soybeans), plus 4 pieces of sushi and 5 pieces of sashimi. Use low-sodium soy sauce and fresh ginger unlimited. * Day 4 Japanese food: a salad with ginger dressing (one way), an order of edamame (soybeans), plus 4 pieces of sushi and 5 pieces of sashimi. Use low-sodium soy sauce and fresh ginger unlimited. * Day 5 Chinese food: An order of chicken steamed or tofu with mixed vegetables. Ask the garlic sauce on the side and use 1a € "2 tablespoons on your dish, then sprinkle other low-sodium soy sauce €" in addition A half-cup of brown rice. * Day 6 Big salad entree: Unlimited vegetablesâ € gross topped with 3â € "5 ounces plain tuna, grilled salmon, grilled shrimp, chicken, turkey, tofu or €" plus 1 / 2 cup peas chickpeas, beans, Corna Or € "plus 1 tablespoon of chopped walnutsâ €" and 2A € "3 teaspoons of olive oil and vinegar unlimited. Also, 1 pita bread wheat. * Day 7 potatoes and peppers: Plain baked potato with 2 cups of vegetarian chili and low-fat cream. Afternoon snack options (choose one):