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How we create our menus

how we create our menus
how we create our menus

We put our decades of knowledge and expertise to work when creating our personalized menus. It is not as simple as to eat a specific number of calories every day. To boost your mood, have energy, and feel great a more thoughtful approach is needed. Our menus are designed to pair food for better nutrient absorption, include all food groups for a balanced diet, and calculate the micronutrients to ensure all daily requirements are met based on age and gender. For our customers who want to lose weight we include certain foods that require the body to spend more energy digesting, hence feeling fuller for longer and absorbing less calories. Yes, you guessed it, it is not as simple as the formula: calories in, calories out. We also connected our pre-generated ingredients list to online stores, such as Walmart, Amazon Fresh, Instacart where the menu ingredients can be ordered online and save you a trip to the store.

Here are some specifics on how we create our daily menus:

  1. Our daily menus are balanced and include all food groups. We do customize our menus so you can reach out with any nutritional needs. We believe that every food group plays a role to out overall nutrition and wellbeing.
  2. Start the morning with high – fiber breakfast to feel full for longer. High-fiber breakfasts require the body to work harder to digest, hence burning more calories and waking up your metabolism. Bean burrito breakfast anyone?
  3. Let’s talk about Carbs! Many people are told – “don’t eat carbs” which is a partially correct statement. What is meant by “don’t eat carbs” is to limit your intake of sugary sweets, sugary drinks, and yes – sugary cereals! However, there are healthy carbs that we include in our daily menus to balance the daily diet. For example, yogurt, whole wheat bread, brown rice, and quinoa are very rich nutrient dense foods that have tons of healthy benefits. We don’t want to deprive you from all that goodness those foods offer! Of course, we do limit the carbohydrates in our menus to the recommended 300 grams.
  4. Our menus are designed to have at least the recommended 49 grams of protein per day. Protein’s thermic effect, which is the energy required for the body to digest, absorb and process the food) is 20 to 30% compared to carbohydrates 5 to 15%. What that means is that a lower percentage of its calorie count is stored in the body. In essence, if you eat 100 calories from protein rich food you will burn more calories (i.e. absorb less calories from that food) than if you eat 100 calories from carbohydrates. And as a bonus, you feel more satisfied (less hungry) when eating proteins.
  5. We include fermented foods in our daily menus to ensure better digestion and nutrient absorption. We are big fans of yogurt, kefir and kombucha. Check out our probiotics articles in the blog (example here) and how to make your own yogurt in 2 minutes active time!
  6. We include nuts as a snack, salad topping, or cooking ingredient in our daily menus as they are very nutritious. We do keep an eye on the portion control when it comes to nuts as they tend to be high caloric but do keep in mind that new studies are showing the body doesn’t absorbed all the upfront calories from nuts, especially from almonds, walnuts and pistachios. Some of the nut calories are not digestible and some are absorbed by your gut microbes (another reason to get some probiotics in your system!).
    We love to include nuts as a raw snack not only because raw nuts are the healthiest form to consume, but also because it takes longer and requires more energy for the body to break it down. If you do anything to the food such as cooking, soaking, blending, grinding, juicing, blending, chopping, etc you are helping the body process the food hence spending less energy overall and absorbing more calories from the food.
  7. Our bodies are made in a way to deal better with calories early in the day rather than at night. It is tricky to eat a big breakfast in the morning as we are most tired at night and our defenses are down, so it backfires sometimes resulting in having a big breakfast and a big dinner! That is why some of our menus are balanced in a way that you get enough food at night, so you don’t wake up in the middle of the night hungry looking for cookies! Once slowly you get into rhythm to eat less at night, you will be ready for a big breakfast in the morning and a light dinner at night, however, it might take practice until you get to that point.
  8. We do not include sugary drinks of any sort in our menus. There are tons of studies showing the negative effects of soda on our bodies. Sure, they can be 0 calories, but we still do not recommend and include them in our menus due to healthy detriments.
  9. We do include smoothies and freshly-squeezed juices in our menus for people who are in maintenance or gaining weight mode. The reason is because liquids are absorbed by the body very fast and you will feel hungry sooner. If you are losing weight, it is better to eat solids which takes more time to eat (i.e. chew), break down and digest making you more satisfied for longer, drops your hunger hormones (ghrelin) which could result in consuming less calories overall.

In summary, not all calories are equal. 100 calories from a cookie is not the same as 100 calories from pistachios. We look not only for the calorie count but also for the calorie quality. We track the important micronutrients in the food to ensure you are meeting all daily requirements of protein, vitamins, fiber but also not exceeding the daily recommended limits of fat, cholesterol, and carbohydrates. We customize our menus based on our customer’s needs and wants. For example, if someone wants to eat restaurant food, we try to accommodate this into our menu as much as possible. If someone has a dietary requirement (i.e. gluten free), we design the menu with gluten free foods.

If you like our approach, drop us a note below or order your personalized menu!


* Information and statements made by be Healthy be Happy are for education purposes only and are not intended to replace the advice of your doctor. be Healthy be Happy does not provide medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by be Healthy be Happy are not to replace conventional medical service. Any choices and decisions you are making are at your own risk. If you have a medical condition or health concern, contact your physician.

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