RECIPES

Visual Proportions for a Four-Square Meal

Types of Carbohydrates

Unstarchy Vegetables List

Fruit Carbohydates List

Protein

Fat

DESSERTS 

(Cakes and Pies, Candy, Cookies and Brownies, Dessert Breads)

MISCELLANEOUS

Appetizers, Beverages, Dips, Sauces, Seasonings and others

PROTEINS

Eggs

Fish

Red Meat

Sandwiches

Soups and Stews

White Meat: Chicken

White Meat: Pork

White Meat: Turkey

KIDNEY DISEASE RECIPES

STORING FOOD

Using HERBS

To access recipes, click on the following food groups:

JTSMITH Family Favorite Recipes

UNSTARCHY VEGETABLES

Salads and Salad Dressings

Unstarchy Veggies (Bok Choy, Broccoli, Cabbage, Cucumbers, Eggplants, Summer Squash, Zucchini)

CARBOHYDRATES

Bread

Beans and Legumes

Fruit

Misc. Grains (granola, pizza)

Quinoa

Pasta

Rice

Starchy Vegetables (Acorn Squash, Butternut Squash, Cooked Carrots, Potatoes, Sweet Potatoes)

 

Four Square Foods is our version of “My Plate”.

Diana Schwarzbein, M.D. promises: “If you eat from all four squares each time you eat, using visual proportions: You will keep blood-sugar/insulin normal, hormones balanced, prevent disease, and maintain optimal body composition.”

*Note: A child’s portion is different from the adult plate. Children need more carbohydrates because of their active nature. By switching Carbohydrates with the unstarchy veggies this gives them what their bodies need.

Everyone need to eat many different foods, allowing for the body to get as many nutrients as possible.