"Tasty&Healthy"

"Tasty & Healthy" is a type of nutritional approach based on a charitable cookbook, published in 2014 by Shaare Zedek Medical Center in Jerusalem.  It offers a simple approach to dietary treatment that is based on the best available research findings.

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About "Tasty&Healthy" approach

 

These foods should be avoided entirely:

1. All processed and packed foods (anything that comes out of a box, bottle, can, bag or package) except those that contain a single raw ingredient without any additives mentioned on the label. Canned food is forbidden, regardless. See the figure below.

2. Animal fat (all meat, milk and dairy products except for plain yogurt)

3. Deep-fried food.

4. Gluten - wheat, barley, spelt, and rye; gluten-free oats are allowed.

5. Salt, sugar, and honey are best avoided but may be permitted in small quantities only.

 

Any food not on the previous list can be consumed without limitation, including:

1. Vegetables, fruits, fresh fruit juices, and herbs.

2. Fish, seafood, and chicken (fresh and not frozen, which is often processed).

3. Natural plain yogurt/probiotic yogurt without additives (fruit, vitamins,flavors, etc).

4. Egg (up to one per day).

5. Vegetable oils (preferably olive or canola oils) without deep frying.

6. Grains (non-gluten) such as rice, quinoa, buckwheat, etc.

7. Oats without gluten.

8. Legumes such as lentils, chickpeas, green beans, soybeans etc.

9. Gluten-free flour (which contains a single raw ingredient without any additives mentioned on the label). i.e., almond, coconut, oats, buckwheat, chickpeas, lentils, etc.

10. All sorts of nuts, peanuts, almonds, and sesame seeds.

11. Natural coffee and tea (without flavoring).

12. Spices as long as natural.

13. All other foods not mentioned in the “avoid” list, natural (unprocessed), and without any artificial additives may be consumed.

 

 

Tips:

1. Work with the dietitian to adapt the food list with your meal planning.

2. Best to space out the fruits and vegetables along the day.

3. Follow a healthy diet with products that are rich in calcium, such as plain yogurt, green vegetables, beans, lentils, orange, almonds, tahini, sesame, nuts, and seeds.

4. In case of tummy pain or diarrhea, discuss with your dietitian ways to temporarily reduce non-absorbable fiber.

5. Eat slowly and chew the food well.

6. Drink plenty of water.