Tuesday, August 16, 2011

13 KEYS TO GOOD NUTRITION

Here are 13 very important daily practices that promote nutritional wellness and allow you to look and feel your best, and help you stay younger.
  1. Drink 12 to 24 ounces of water first thing in the morning preferably with 1 tablespoon of lemon or limejuice.
  2. Always eat a healthy breakfast consisting of whole grains, fruits and/or quality protein-rich foods.
  3. Eat 3 meals and 2 to 3 small snacks per day.
  4. Try to eat every 2 to 4 hours during the day and DON’T SKIP MEALS.
  5. Eat a quality protein-rich food (>10 grams) and/or a high fiber food (>3 grams) with each meal. Good protein sources are fish, nuts, seeds, chicken, turkey and low fat dairy. Excellent fiber-rich foods are beans, legumes, whole grains, vegetables and fruits.
  6. Eat a green vegetable salad or at least 2 servings of fibrous vegetables (green leafy) daily.
  7. Consume healthy fats and oils in the form of nuts, seeds, fish, olive oil and canola oil. For optimum health, supplement with fish oil daily.
  8. Eat fiber-rich foods every day. Try to eat at least 25 to 30 grams per day. Good sources are beans, lentils, oats, peas, ground flax seeds, pectin fruits and whole grains.
  9. Drink at least 8 ounces of green tea daily. Minimize the consumption of processed carbohydrates such as white flour and refined sugars. Limit alcohol to 1 or no drinks per day and avoid artificial sweeteners (i.e. aspartame, sucralose, acesulfame potassium & Truiva).
  10. Avoid or minimize the 3 S’s: Saturated fat, Sugar and Sodium.
  11. Avoid High Fructose Corn Syrup, Trans-fats and Monosodium Glutamate (MSG). Become a food label expert.
  12. Drink at least 8 glasses of water per day, minimizing the consumption of coffee, soft drinks and other caffeinated beverages.
  13. Avoid or minimize eating any food (especially processed carbohydrates) one to three hours prior to your regular bedtime.

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