BistroMD Health Library

Get excited about reading again with fun and interesting tips from our experts, including The M.D., our dietitians, and our fitness expert. In our health library, you will find all of the information you need to achieve your goals of making a healthy lifestyle change. So, start reading and start losing!

Healthy Eating

Here you will find tons of information about healthy eating and incorporating the principles of healthy nutrition into your daily life. Built around Dr. Cederquist’s nutritional foundation for healthy weight loss, these articles place a wealth of information right at your fingertips.

Healthy Meals for a New and Improved you

Healthy Meals for a New and Improved you

In America, the average consumer eats too much junk food and does not consume enough wholesome fruits and vegetables.  It’s imperative to start eating healthy at some point in your life and it starts with you, on YOUR plate.  If your plate is full of fast-food, sugars and chemicals, chances are that your body will not stay healthy very long.  On the other hand, if your plate is colored with vegetables, fruits, complex carbohydrates and lean protein, your body will take care of you. And since healthy living starts with the food you eat, it is important to know what food you should be eating. Healthy meals are balanced meals.  And balanced meals consist of a variety of foods.

Components of Healthy Meals


Start with vegetables.  The first thing you put on your plate should be a serving of vegetables.  Whether hidden in a soup, pasta dish, salsa, in a salad or just plain raw—vegetables offer immense benefits to your health.  Not only do they provide a host of vitamins and minerals but they are also low in calories and high in fiber.  Add them in and you’ll eventually see the health benefits.


Like vegetables, fruits are full of vitamins and minerals.  The inclusion of fruit into your diet can improve your skin tone, appearance and energy levels.  Additionally, with the wide variety of fruits available, you are sure to find one you like.  However, caution should be taken with fruit since they are naturally high in sugar, so don’t consume too much at once.

Complex Carbohydrates

There are a lot of misconceptions about carbohydrates or carbs for short.  Many people think that all carbs are bad, but that is not the case.  Complex carbs like whole grain, corn and potato take time to digest before the body can turn the food into energy, but this will keep you feeling full longer. 

Lean Protein

Lean protein can be found in premium cuts of animal meat, nuts and certain grains.  Since protein is the building block of muscles, it is a key component of healthy meals. 

Vitamins and Minerals

Although not commonly included as a component of healthy meals, vitamins and minerals are absolutely necessary for your health.  Consult with your doctor to see if you have any vitamin deficiencies and add in the appropriate supplements (if necessary)—or eat foods that contain the vitamins and minerals you need for proper health. 

With balanced, healthy meals and proper nutritional supplements, good health is just around the corner.  

Benefits of Healthy Meals

Regular consumption of healthy meals can lead to the following:

·         Increased Energy.

·         Improved Overall Health.

·         Increased Quality of Life and Longevity.

·         Possible Weight loss.

What if healthy meals were delivered to your door?

If you’re looking for something fast and convenient without the hassle of going to the grocery store, bistroMD offers a diet delivery program that can help you develop healthy eating habits and lose weight with three healthy meals a day.

Every bite you take follows this proven approach for healthy weight loss. Our program provides 1,100-1,400 calories daily with 40-50% total caloric intake from lean, adequate protein, 20-25% of calories from healthy fats, and 30-35% from complex carbohydrates.

We have a men and a women’s program with the option to receive five-or-seven-days’ worth of healthy meals delivered to your door. The seven day option comes with the My Night feature. Think of it as your one day off a week.

The two programs range from $130-$160 and EATS, our essential and tasty snacks are just $1.50 per snack. Women receive two snacks per day and men receive three snacks per day.

Doctor-Designed, Chef-Prepared, Weight Loss Program


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