The 80%-20% Goal To Help You Make Good Food Choices

A healthy diet supplies enough calories to meet your energy needs, plus all the protein, essential fats, vitamins, minerals, phytochemicals and fiber you need to stay healthy and help to prevent diseases.

To get everything your body needs from the food you eat, without taking in too many calories, MOST of your food should be full of nutrients. This can be hard when you are bombarded with “junk” foods that are loaded with calories and have very little other nutritional value.

This is not another diet book – it’s an explanation and listing of all the nutrient-rich foods available in your supermarket and restaurants. Use it to help you make good food choices. The 80% - 20% Goal.

A reasonable goal for anyone who wants a healthy diet is to try to fill 80% of your plate with foods from the Food Lists: mostly fruits, vegetables, whole grains, beans and other seeds; what you do with the remaining 20% is entirely up to you.

Special Situations

Almost everyone can use these Food Lists and follow the 80%-20% goal. See the section on Special Situations for extra helpful tips if you are diabetic, need to lower cholesterol or blood pressure, or want to lose weight.

You'll also find tips for seniors, children, active teens and athletes; and people who eat in restaurants often or are just too busy.

You can read Dr. Mirkin's Good Food Book online - you can turn the pages and read any chapter you are interested in...I think that is so great!

Or you can subscribe to Dr. Mirkin’s FREE weekly newsletter on fitness, health and nutrition.

Copyright 2006 http://www.drmirkin.com/

Catfish Gumbo

I suscribe to Dr.Gabe Mirkin's newsletter and find it very informative.

His wife Diana Mirkin publishes a free cookbook full of healthy and
delicious recipes. I couldn't resist sharing this one!

Catfish Gumbo

1 large onion, chopped
4 cloves garlic, minced
1 green pepper, chopped
2 stalks celery, sliced
6 cups bouillon
1 28-ounce can Italian plum tomatoes, undrained, broken up
2 teaspoons oregano
pinch cayenne, or to taste
3 cups okra or green beans, cut in bite-size pieces
(or use both -- fresh or frozen)
1 pound catfish fillets, cut in 1" pieces
1 cup frozen corn
1/4 cup chopped Italian parsley (for garnish)
Cooked whole grains of your choice
Hot pepper sauce (optional)

Bring 1/2 cup of the bouillon to a boil and cook the onion, garlic, pepper and celery for 5 minutes to soften. Add the remaining bouillon, tomatoes and spices, bring to a boil and cook 5-10 minutes. Stir in the okra or green beans and simmer 5 minutes. Return the soup to boiling and stir in the catfish. Reduce the heat and simmer 5 minutes, or until the fish is opaque and the vegetables are tender. Stir in the corn. Serve the gumbo over a mound of whole grains and garnish with the parsley. Pass the hot pepper sauce.

4-6 servings... Bon Appetit!

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