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Title

Be Nutritious - Healthy Nutrition Blog

Description

Healthy Nutrition Cooking

Keywords

Nutrition Blog, Healthy, Nutritious, Healthy Recipes

H1

Be Nutritious
Research

H2

Tips How to Effortlessly Start Eating Healthier
Chia Seed vs. Flax Seed
Nutritional content
1200 Calorie Sample 7 Day Diet Based on a Summer Menu
Lean Pulled Pork from a Rice Cooker.
Homemade Chicken Nuggets
Tips for Flat Belly
Eat these if you want to have a flat belly:
Foods to avoid:
Asian Miso Noodles
Nigella’s Nutella Cake (Gluten Free)

H3

1. Oats
2. Lean Protein
3. These vegetables
4. Melons and watermelons
5. Teas
6. Vegetable juices and Smoothies
7. Seeds and Wheat Bran
1. Beans
2. Processed foods and fast foods.
3. Certain vegetables
4. Wheat products
5. High carbohydrate meals
6. sparkling sodas
7. High fat meals

H4

1. Always Eat Breakfast (even on the go).
 2. Fruit, Protein and Grains for Breakfast.
 3. Replace one unheatlhy side with a vegetable side.
4.  Avoid soda and sweet juices
 5. Use Healthy Fats
6. Trick your sweet tooth.
 
Calories
138 kcal
151 kcal
Carbohydrates
12.5 g
9.5 g
Protein
4.5 g
5.1 g
Fiber
10.7 g
7.5 g
Fat, total
8.8 g
12 g
Omega-3
5 g
6.5 g
Omega-6
1.6 g
1.7 g
n-3 : n-6 ratio
3:1
4:1
Calcium
178 mg
72 mg
Iron
2.8 mg
1.7 mg
Magnesium
21.83 mg
111 mg
Zinc
1 mg
1.23 mg
Potassium
45 mg
230 mg
Monday
1,150 kcal
Breakfast
6 oz plain fat free Greek yogurt + ½ cup mixed berries + 1 whole wheat toast
220 kcal
Snack
1 cup sliced raw vegetables (eg. red pepper, carrots, cucumber) + ¼ cup hummus
200 kcal
Lunch
½ cup tuna salad with grapes + 1 whole wheat toast + side green salad w/ low fat dressing
300 kcal
Snack
Edy’s Lemonade Fruit bar
80 kcal
Dinner
Pasta primavera (eg. Kashi) w/ 2 Tbsp parmesan + sparkling water w/ lemon
350 kcal
Tuesday
1,240 kcal
 Breakfast
1/2 cup egg whites + ¼ cup cooked spinach on an English muffin
200 kcal
 Snack
3 slices light Wasa bread + 1 light laughing cow + ½ tomato + 4 radishes
150 kcal
 Lunch
Large Greek salad with Feta cheese and half pita bread
350 kcal
 Snack
½ cup frozen yogurt + ¼ selected fruits
160 kcal
 Dinner
Tilapia with mango salsa + ½ cup cooked rice + Unsweetened iced-tea
380 kcal
Wednesday
1,240 kcal
 Breakfast
½ cup muesli + 1 cup skim milk + ½ cup fresh fruit
340 kcal
 Snack
1 cup watermelon cubes
50 kcal
 Lunch
Macaroni salad
350 kcal
 Snack
Mango and pineapple smoothie
150 kcal
 Dinner
6 oz salmon + 1 cup mixed greens salad + sparkling water w/ lemon
350 kcal
Thursday
1,160 kcal
 Breakfast
2 egg omelette with ½ cup red pepper  + 1 whole wheat toast
240 kcal
 Snack
1 oz Tostito Scoops – baked tortilla chips (16 chips) + ½ cup fresh tomato salsa
140 kcal
 Lunch
1 cup Gazpacho + 2 slices whole wheat bread
250 kcal
 Snack
Edy’s Creamy Coconut Fruit bar
120 kcal
 Dinner
Shrimp tacos (3 corn tacos, 3 oz shrimp, 3 Tbsp guacamole) + ½ cup black beans + Unsweetened lemonade
410 kcal
Friday
1,240 kcal
 Breakfast
6 oz plain fat free Greek yogurt + ½ cup mixed berries + 1 whole wheat toast
220 kcal
 Snack
1 cup homemade summer fruit cup (watermelon, pineapple, mango, grapes etc) + 10 almonds
160 kcal
 Lunch
Sushi – California Roll (6 pc) + ½ cup Edamame
350 kcal
 Snack
½ cup frozen yogurt + ¼ selected fruits
160 kcal
 Dinner
1 slice vegetable pizza (or better 1/3 rd Kashi Mediterranean pizza) + side salad w/ low fat dressing + Sparkling water w/ lemon
350 kcal
Saturday
1,220 kcal
 Breakfast
½ cup muesli + 1 cup skim milk + ½ cup fresh fruit
340 kcal
 Snack
½ sliced avocado + 3 light Wasa bread
200 kcal
 Lunch
1 veggie burger patty + Arnold’s Sandwich thin + Unsweetened Iced-tea
250 kcal
Snack
Edy’s Mango Fruit bar
80 kcal
 Dinner
Al Fresco chicken sausage sautéed with 1 cup vegetables (eg. zucchini, peppers, onions, tomatoes, eggplant, asparagus etc.) + ½ cup pasta
350 kcal
Sunday
1,240 kcal
 Breakfast
1/2 cup egg whites + ¼ cup cooked spinach on an English muffin
200 kcal
 Snack
1 cup homemade summer fruit cup (watermelon, pineapple, mango, grapes etc) + 10 almonds
160 kcal
 Lunch
Waldorf Chicken Salad on Arnold’s Sandwich thin
400 kcal
 Snack
Edy’s Lemonade Fruit bar
80 kcal
 Dinner
Hamburger (3oz grilled lean beef patty) + 1 whole wheat hamburger bun + 1 cup grilled zucchini + 1 fresh medium grilled corn on the Cobb without butter + Unsweetened Iced-tea
400 kcal
Mango and Pineapple Smoothie:
½ cup frozen mango
½ cup frozen pineapple
3 oz Greek vanilla yogurt

H5

(makes 9-10 portions; portion size: 5 oz)
3-3.5 pound boneless pork loin roast
1 cup chicken or vegetable broth + more to add by the end of cooking
1 tablespoon worcestershire sauce
2 teaspoons liquid smoke
1 tablespoon paprika
1 teaspoon smoked paprika
1 teaspoon cayenne pepper
1/2 tablespoon granulated garlic
1/2 tablespoon salt
1/2 roughly chopped onion
1.5 pound cooked chicken breats
2 eggs
10-12 saltine crackers
1/2 cup breadcrumbs
Few tablespoons of oil
Salt
Ingredients (2 servings):
2 bunches Asian wheat or Soba noodles
1 cup favorite frozen stir-fry mix vegetables
2 Tbsp miso paste (I used white miso)
1 Tbsp low-sodium soy sauce
1 Tbsp peanut butter (Tahini works great too)
1/4 cup water
2 Tbsp chopped peanuts
2 sliced scallions
Ingredients:
Cake:
6 large eggs, separated
Pinch of salt
1/2 cup softened, unsalted butter
1 x 13 oz Nutella jar
1/2 cup ground hazelnuts
4 oz melted semi-sweet chocolate
9 inch round cake tin
Topping:
4 oz semi-sweet chocolate
1/2 cup heavy cream
1/2 cup hazelnuts

Text Analysis

Cloud of Keywords from all content
High relevance
 

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Medium relevance
 

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Low relevance
 

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Very Low relevance
 
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servings lemon pure hour iced-tea natural stevia drops properly cancer benefit weight lose brain rules artificial skip thinner tips trick worth roasted soup greens improving easily dishes i’m honeydew cantaloupe principle boy flattening’ unheatlhy bloating teas all multigrain carbohydrates cravings satisfy grain watermelons ‘ wchole substituting hassle tasted kidneys removing crunchy speed balance snacks vegetables all common fluids mention nasty artichoke fuel artichokes canned efficient btw choose breads properties shred oftentimes glass  2 sip banana powder love strategy falling bran all 2-3 germ attacks hunger night dish wholesome post-workout pulp smoothies they replace snack improvement questionable  diuretic overindulge pleasure track unhealthy passion fluit forks sweetened heavily  fruit shops herbal tofu enzymes dip generously prepared antioxidants method immune strenghthen season kids breadcrumb preheat  replace making decide brown fry  3 golden breadcrumbs are incredibly soft breadcrumbs few ziplock oil salt start crackers 1 handful bag breats 2 eggs 10-12 boiling cereal finely oxidation tender aging eaten ended composed 20-25 frozen chicken nuggets essencial oats oats itself constitutes merely helps wonders fuller instant event slowing fillings thermic seafood froze cuts fish protein lean cardboard lighter opposed miracle share nugget nectarine percent super feels 10-15 squeezed freshly exception apple pumpkin t-shirt tricks baggy comfortable tiny sudden wear stay soups won’ no” piece occasion strict nutritionists waiting guessing flourless cakes adjustments plant amounts original preparing 50-55 frosting bitterness bitter recommend individualized lawson’ godess boil blanch drain running bring instructions water 2 peanuts 2 scallions   cook package distributed peanuts boyfriend’ client fantastic pleasant yesterday personalized scallions serve lunchbox educate check doneness by 40-50 preheated doneness inserted buttered mixture pinch stiff nutrition parts fall topping vigorously peel melt decorate cloth kitchen skillet burn wrap blog separate unsalted butter 1 jar 1 hazelnuts 4 separated pinch edges inserting job nutritionist effortlessly lifestyles chocolate 9 separating lives yolks homeabout hazelnuts start cream 1 diets tin topping chocolate 1 tahini sauce 1 cauliflower bell mushrooms leeks cabbage sprouts slows vegetables some  not brussel plums pears disturbances suspect skipping point products some react apples hovewer symptoms nuts popcorn waking quarter needed yogurts addition speeds granola grab irritate peoples temperature beans beans gasses byproduct starvation shifting flora bacterial undigested stores colon reasons meals eating grow guys intestines boosting dietitian’s gut what’s soybeans office millions immunity biotin noodles 1 straight vegetables 2 white soba bunches consuming uncooked kills ingredient marinade sodas carbon dioxide puts sodas sparkling carb h2o gained  few pressure bellies kid steps upgraded famous pounds recommended filled meals high distress regular’  worcestershire ayerza coates perez enriched rosmini gallinger seed references a antruejo azcona garcia production -linolenic composition british poultry science lipid yolk sources laying performance and humans are indigestible for choice tremendous margarine price compared happening turned greater 65% researchers shortening trans walnut version covered fibers safflower grind saturated purposes sunflower 750-760 tweet august weren’ allowed shot brand harsh life includes  5 treat jucies tropicana dressings pam spray monday 1 kcal breakfast 6 sautéing  for serving trop50 optionally that’ treats rarely generally sandwiches wraps monounsaturated abundance sample polyunsaturated olive easiest forget popular stuff offer rewarding created and barbecue foods fats one and popsicles of  use biggest eggs laid by g fat total 8 g 12 g omega-3 5 g 7 g fiber 10 kcal carbohydrates 12 g 9 g protein 4 g 5 g 6 g omega-6 1 1 calcium 178 mg 72 mg iron 2 zip 1 4 ratio 3 g 1 g n-3 lock kcal 151 calories 138 hype fans general habits there’ implemented interested october heard products resembles it’s doesn’t bags content   chia question expensive introduce deprived won’t mg magnesium 21 mg 111 cardiovascular diseases dementia  alzheimer’ cholesterol heart functioning  our nervous mental s and development ditch useless study measured active factor  consuming flax research looking winner nerves smart dose chance ratio proper wins mg as mg zinc 1 mg potassium 45 mg 230 sadly typical type candy alpha-linolenic dinner essential suck american omega-6 there’s squeeze preddy vanilla yogurt add bechamel hollandaise pineapple 3 mango ½ medium cobb iced-tea 400 kcal mango buttery bacon problem trimmed restaurants potatoes order hesitation  whenever visit joint hamburger tater browns sausage sautéed hash fresco kcal  dinner al burger yuca plantains iced-tea 250 peppers tots kcal  lunch waldorf thin 400 kcal  dinner hamburger 3oz kcal sunday 1 pasta 350 tomatoes eggplant asparagus traditional fye yellow garlic include 4th sour steamed sauteed squash onion trim cob seed if fabulous fork checking evaporates meat breaks 4-5 lid turn simmer garlic 1 granulated myonnaise drowned coleslaw watch mashed bonus doesn’ gram matters 9-10 portions sauce 2 smoke 1 smoked pepper 1 worcestershire cooking 1 boneless roast 1 homestyle veggie bread 200 radishes 150 kcal  lunch large feta pita cow laughing pellegrino kcal  snack 3 perrier croix bread 350 flavored kcal wednesday 1 step hardest option iced-tea 380 salsa ideas can’t kcal  dinner tilapia save sweeten carrots cucumber hummus 200 kcal lunch ½ store cost bottle $10 kcal snack 1 grocery toast primavera parmesan extract kcal tuesday 1 kcal dinner pasta sweetener dressing 300 safe sweeter linked cubes 50 kcal friday 1 kcal  breakfast 6 juices if  avoid lemonade 410 you’re kcal  dinner shrimp coke shrimp guacamole kcal  lunch sushi california rings potatoes mediterranean kcal saturday 1 avocado gratin slice roll edamame 350 kcal  dinner 1 bar 120 coconut salmon kcal thursday 1 kcal  breakfast 2 omelette kcal  dinner 6 smoothie 150 kcal  lunch macaroni salad 350 kcal  snack mango toast 240 tostito gazpacho bread 250 coffee creamy sugary salsa 140 scoops tortilla aware thermometer

Highlighted Content Analysis

Cloud of Keywords from all content
High relevance
 

kcal cup  snack wheat fruit salad 350 mango  lunch  dinner  breakfast fat tbsp vegetables pineapple yogurt frozen chicken 240 160

Medium relevance
 

cooked tablespoon water bread sparkling unsweetened vegetable fresh 200 edy’s healthy toast greek breakfast butter grilled 150 mixed 220 iced-tea grapes lemonade sliced snack lemon pepper nutritious free watermelon cake miso homemade foods protein summer

Low relevance
 

breakfast butter grilled 150 mixed 220 iced-tea grapes lemonade sliced snack lemon pepper nutritious free watermelon cake miso homemade foods protein summer dressing hazelnuts ingredients 250 chips chocolate pasta eggs salsa shrimp almonds paprika pizza patty plain berries tacos corn sandwich kashi sauce fruits wasa slices semi-sweet selected zucchini milk 340 arnold’s muffin english chopped 400 smoothie muesli pound spinach teaspoon whites hamburger tomato high belly flat tips sweet noodles juices beans cooking seed nutella meals nutrition rice pork

Very Low relevance
 
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