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This tip sheet, organized according to food groups, is a guide to choosing a diet low in saturated fat and cholesterol. The chart lists the number of servings recommended for each day plus examples of typical serving sizes. Click on individual food groups for more information.




Lean Meat, Poultry, Fish, and Dry Beans

< 5 ounces
per day
(leanest cuts

* 5 ounces maximum per day lean meat, poultry and fish
* ½ cup cooked dry peas or beans
* ½ cup tofu


< 2 yolks a

* 1 whole egg
* Egg whites or egg substitute, unlimited

Lowfat Milk, Yogurt and Cheese


* 1 cup fat free milk or 1% milk
* 1 cup nonfat or lowfat yogurt
* 1 ounce of lowfat or fat free cheese that has 3 grams of fat or less in a serving.

Fats and Oils

< 6-8*

* 1 teaspoon soft margarine or vegetable oil
* 1 tablespoon salad dressing
* 1 ounce nuts



* 1 piece fruit
* ½ cup diced fruit
* ¾ cup juice



* 1 cup leafy or raw
* ½ cup cooked
* ¾ cup juice

Breads, Cereals, Pasta, Rice and Other Grains


* 1 slice bread
* ½ bun, bagel, muffin
* 1 ounce dry cereal
* ½ cup cooked cereal, potatoes, pasta, rice, or other grains

Sweets and Snacks

Now and


How stars effect your eating habits?

Aries likes variety — so serve a bunch of appetizers. Fire Signs want their food to be hot and spicy. An Arian hates bland things and likes to spice up his meal with basil, cinnamon and curry. When cooking for an Aries, remember: the redder, the better!

Taurus has a sweet tooth, so marshmallows, cinnamon and nutmeg are all winners. Earth Signs like practical food, too, so hearty dishes with flavors like parsley and mint are a good thing. The Bull wants to savor a meal full of fine flavors, so never take one out for fast food!

Gemini is always on the go, so they’re looking for food they can pick up and run with, or that they don’t need to spend forever preparing. The Twins are fond of ginger and parsley. As an Air Sign, they’re looking for variety

Cancer is a homebody that, as a Water Sign, is looking for comfort food. The Crab is an excellent cook, so making delicious meals with their favorite flavors — like basil, garlic, mint, nutmeg and vanilla — is no problem

Give sunny Leo sunflower seeds for munching. They want spicy food from warm places. Garlic is not a flavor for the Lion, but they adore cloves, nutmeg and parsley. Remember that Leo wants the absolute best of everything!

Stable Virgo likes mint, parsley, vanilla and herbs in general. They will want a meal that is served or created in an orderly fashion and is not missing any key parts. They will have good taste when it comes to either making or consuming a meal.

Libra gets two of everything in a meal, and it may take them a little while to decide which dish they prefer. These dishes, however, will most likely contain some of their favorite flavorings, like cloves, ginger, mint and vanilla.

Scorpio is all about intensity. The Scorpion wants food bursting with powerful flavors like basil, cinnamon, curry, garlic and ginger. If possible, the food should be deep red in color. As a Water Sign, though, there’s still some element of Scorpio, which wants food that reminds them of home.

Sagittarius is always in the mood for something new and adventurous. Their fiery nature leads them to hot and spicy food with bold flavors featuring cloves, curry and garlic. They are also fond of fig trees and the color blue.

Capricorn, always steadfast and practical, likes simple, earthy foods. You don’t want to feed the Goat anything exotic, like ginger or basil; they’re happy with the plain parsley and cloves or nutmeg for flavor. They are also partial to substantial foods that will fill them up.

Aquarius rules the olive tree, which works well for an Air Sign who wants to snack and run. They like a variety of strong flavors, too, including garlic and ginger. Though they’ll eat almost anything, The Water Bearer would rather have takeout.

Pisces is, naturally, a big fan of seafood. Whether it’s standard salmon or exotic octopus, the Fish will devour it. Their special spices are cloves, mint, nutmeg and vanilla. More importantly, they want any food that they consume to be organic.

1 cup sugar
1/3 cup water
2 tbsp butter
4 large apples, peeled, cored, cut into 1/4 inch rounds
15 slices loaf bread, crust trimmed
1 1/2 cups NESTLE Fresh Milk combined with
1 1/2 cups NESTLE All Purpose Cream
1/2 cup sugar
6 pcs large eggs


1. Combine sugar and water in a heavy small saucepan over medium heat. Stir until sugar dissolves. Increase heat and boil without stirring until syrup is deep amber brushing down sides of pan with wet pastry brush and swirling pan occasionally, about 10 minutes. Immediately pour caramel into 13 inchx9 inchx2 inches baking dish.
2. Tilt dish to cover bottom with syrup. Cool.
3. Preheat oven to 350 degrees F.
4. Melt 2 tbsps. butter and beginning to color, about 4 minutes per side.
5. Arrange 1/3 of apples atop caramel in dish. Top apples with half of bread slices in single layer.
6. Whisk milk-cream mixture, sugar, and eggs in a large bowl to blend. Pour half the custard over bread. Arrange another 1/3 of apples over bread. Top with remaining bread slices in single layer. Pour remaining custard over, and top with the last 1/3 of apples. Let stand 30 minutes.
7. Bake pudding until custard is set and begins to brown on the sides, about 45 minutes. Let stand at least 15 minutes. Serve hot or warm

Vitamin supplements seem to be the new burning obsession discussed on the Internet, in newspapers and magazines, sometimes even on the evening announcement. There’s a good reason for the growing prominence of vitamins, minerals and supplements and that’s the frivolous reality that our bodies need variety nutrition in order to function properly.
There are a plentiful number of essential vitamins and minerals that our tenor needs to routinely invent it through the day and with our regular meat intake not adding up into a balanced diet the need for a vitamin supplement has never been greater. Vitamin supplements are dependable for making sure they fill the gaps created by our irregular diets in order to preclude a failure from taking place with the essential vitamins and minerals we need. Although there are plenty of ways to research vitamin supplements online the best news can be gained from the news disposed by a trained euphoria professional or even better a dietary technician. Expert news can be very famous to your euphoria because although vitamin supplements do help our bodies they can likewise harm you (in some cases they can be toxic) if taken in plentiful dosages. Additionally a dietary authority can clinch the types of minerals and nutrients you need by analyzing your diet and again accurately achieve a vitamin supplement to meet your deficiencies in the correct dosages.

The benefit of seeking expert news and dietary opinions is magnified if you fall into a clear-cut compartment of euphoria or ensue a clear-cut diet such as a vegetarian. The certainty is no matter how good a vegetarian diet is for your euphoria and commitment it leaves your tenor wanting in a number of essential vitamins that are normally only endow in meat type products. For that very reason a good vitamin supplement is needed in order to properly address the nutrient failure based on only eating vegetables. Vegetarians likewise don’t need to be shaky about ingesting any animal type products with their supplements since there are false versions accessible that assert vegetarians the contingency to beget the minerals and nutrients they need without compromising their dietary beliefs.

As you can doubtless suppose the older we beget the more we rely on vitamins and nutrients in order to help us invent it through the day. Unfortunately our bodies rob the know-how to effectively draw the nutrients we need from our regular dietary allowance. We don’t thoroughly rob the know-how there is just a degradation in the energy process of extracting nutrients from the meat we it. A vitamin supplement is a intuitive fit here in order to help us process our meat more better and to repeatedly fill in the vitamin failure we may be experiencing.

Finally, although children naturally receive a better structure for caricature nutrients out of the meat they absorb the mess with their vitamin failure lies in the realistic diet they demolish. Let’s face it; children don’t absorb a available amount of foods in a capacious character so a vitamin supplement would help to extend their augmentation until such time as they start eating more foods with a better inception of nutrients and minerals.

Your euphoria is famous and in order to optimize our bodies so they can properly cringe to the stress complicated in the activities receive as regular living we need the orthodox nutrition, vitamins and minerals in the correct amounts. Vitamin supplements are an intense bearing to perform this quickly and doubtless.

Don�t suffer�new remedies can keep you smiling.
ore than half of the 30 million Americans who suffer from the worst kind of headache pain take only over-the-counter remedies�or nothing at all. But doctors now believe an unorthodox remedy such as a B vitamin or a series of Botox injections may help. How they work isn�t entirely clear. But the risks appear to be minimal, and the payoffs could be huge. Here�s our guide to the remedies experts find most promising.

Get your Bs
In people who suffer from frequent headaches such as migraines, tests show their brains seem to be consistently low on energy, leading to painful overreactions when the brain is pushed by bright lights, loud sounds, or lack of sleep. Riboflavin appears to help solve the problem, Kaniecki says. While the recommended daily intake for a healthy adult woman is only about 1 milligram, a high dose (400 milligrams daily) cut the frequency of migraine attacks by nearly 60 percent in one study, and there are no known risks from taking that much. You have to use it daily for at least a month before you�ll see results, because your body needs time to adjust. A bottle of 100-milligram supplements sells for about $6.99 at most drugstores and is available for less on the Internet.

Magna magnesium
Magnesium also seems to correct brain hypersensitivity. The dose needed is considerably more than the 50 milligrams in once-a-day vitamins; patients took up to 800 milligrams daily in studies that found significant reductions in the number of days with headaches, and in the intensity of pain. That amount may cause diarrhea or gas in people with sensitive stomachs, but taking a calcium-magnesium combo pill can offset these side effects. Both magnesium and calcium-magnesium supplements are available at pharmacies for $10 or less. Give it at least a month, preferably 3 months, before deciding if it�s worth it, experts say.

The butterbur effect
Butterbur, an herb, has been used for centuries by Europeans to treat fever, asthma, and inflammation. Thanks to a convincing study published last year, clinics around the country are using an extract from its roots, called Petasites. Patients who took 75 milligrams twice a day for 4 months cut their incidence of migraine attacks almost in half. The dosage is important: A second group that took 50 milligrams twice a day got no benefit.

Butterbur may prevent spasms of the blood vessels in your head, Lipton says, and curb inflammation inside the vessels. The only side effect of taking the herb appears to be an unfortunate tendency to burp. The brand used in the study, Petadolex, is available only in 50 milligram capsules; take one three times a day. Look for it in drugstores, health-food stores, and on the Internet.

Do the Q Co-enzyme Q10, an antioxidant found in meat and nuts, may also crank up your brain�s ability to use energy. �The data are very encouraging,� says Mark Green, MD, of Columbia University. In a recent study, researchers gave 42 patients either co-Q10 or a placebo and found that the antioxidant reduced the frequency of attacks by 47 percent, as well as the amount of nausea. A 1-month supply will run you $40 to $60, and you�ll need to take a fairly high dose (300 milligrams every day) for at least 2 months before you�ll feel better. Buy it wherever it�s sold in bulk; the Internet may be your best bet.

A new use for Botox
A new Mayo Clinic study found that Botox cut by more than half the number of headaches suffered by people who get migraines 15 or more days per month. But this remedy doesn�t slay headaches by forcibly relaxing or paralyzing muscles. Instead, experts say, it seems to block pain signals to the brain. Injections are usually applied at numerous sites in the scalp and neck every 2 to 3 months. A big drawback: It�s $1,000 per treatment, and insurers usually won�t cover the cost. Many headache clinics offer Botox therapy; ask your local hospital or neurologist for a referral.

A pain-piercing approach
In a recent study, German insurance companies followed 15,000 headache patients and found that those getting acupuncture in addition to OTC pain remedies suffered 44 percent fewer headaches than those relying on medication alone. How and why acupuncture works is unknown. Another recent study compared it with so-called sham acupuncture, in which needles are inserted at sites not usually used by an acupuncturist, and found both methods equally effective at combating migraines. No one�s sure how to explain that, but having your body repeatedly stuck with needles certainly seems to help. Experts believe the real thing is effective enough to be added to the arsenal of available treatments in many reputable clinics. Their advice: Find an acupuncturist specializing in headaches, and continue regular sessions for several months. The American Academy of Medical Acupuncture can refer you to acupuncturists with MD degrees.

The end of the summer is when a large number of fruits are widely available. As a result, it’s during this time of the year when I like to take advantage of easily available fruits. Fresh fruits such as apricot, litchi (lychee), watermelon, cantaloupe, honeydew or mangoes are great choices to match up with various berries and herbs such as mint and nuts of choice to create tasty fruit salads. One of my family favorites is a fruit salad served plain as illustrated above or with strained plain yogurt (Cantaloupe Salad is one of the recipes posted on Nani’s Indian Cooking Blog on July 11, 2008). The recipe given below brings back the fond memory of the Labor Day weekend of 1978, a very special event in our family.

2 cups chopped seedless watermelon
2 cups chopped pitted plums, mangoes (or choice of fruits)
1 teaspoon granulated sugar
1/8 teaspoon freshly crushed cardamom
1/8 cup unsalted cashew halves
1 cup strained yogurt – optional

In a non-metallic bowl, combine all ingredients and a generous pinch of salt and mix well. Cover and let it sit for about 30 minutes at room temperature or until ready to serve.

Yield: 4-8 servings.

this dish is not sour enough for you, add a squeeze of lemon juice. If you are a garlic lover, you can add another 2 cloves of garlic.tasty daal recipe with tarka for you must watch this video recipe

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