Learning more about a Bean Diet
Many of our patients have been asking our Nurse, Sarah, about the Bean Diet she is on. We got her to write down what she does and what the diet consists of. The diet is based off of Nutritionist, Karen Hurd, A.K.A. "The Bean Queen". Sarah has modified the diet to fit into her lifestyle. She feels this diet is good because it helps teach portion control, keeps you full and takes the confusion out of how to eat healthy. Feel free to email Sarah at nurse@idinhealth.com with any questions you may have about the diet. Bean Diet All day long you should try to eat a total of 2.5 cups of vegetables. This can be in one meal or divided throughout the day! More than 2.5 cups is okay with veggies!
- You can eat vegetables raw, roasted or steamed. Eat a rainbow of colors. Try to include as many colors as possible but focus on the dark green veggies.
- If you are short on time or money buy bags of frozen vegetables. They often have more nutrients than fresh veggies and make meals in minutes.
Breakfast:
- ½ cup beans (can use any type such as black, pinto, northern, etc.)
- 1 serving protein (the size of your palm and thickness of a deck of cards)
- Veggies
*You can toss beans and veggies into eggs for an easy breakfast that will stick with you for hours. If you have left over veggies and beans from last night you can use in the morning. Snack:
- ¼ cup nuts or serving of nut butter of your choice (no added oils). You can enjoy nut butter on a piece of sprouted grain toast.
Lunch:
- ½ cup beans (can use any type such as black, pinto, northern, etc.)
- 1 serving protein (the size of your palm and thickness of a deck of cards)
- Veggies
*Salads work great for lunch since they are easy to bring to work! Layer in a mason jar with dressing at the bottom and make ahead of time. Snack:
- ¼ cup nuts or serving of nut butter of your choice (no added oils). You can enjoy nut butter on a piece of sprouted grain toast.
Dinner:
- ½ cup beans (can use any type such as black, pinto, northern, etc.)
- 1 serving protein (the size of your palm and thickness of a deck of cards)
- Veggies
* You can make quick easy stir-fry’s or soups with beans, veggies and protein. Goggle easy recipes. If you make a different meal for your family with veggies and meat, just put beans on your plate. Drink at least 8 cups of water a day. If you have an urge for a sweet treat have a piece of fruit. One day a week enjoy a cheat meal with the foods you crave. Don’t go crazy though! – Sarah, RN @Innovative Directions in Health More information about the Karen Hurd or the Queen Bean's cookbook can be found at here.