Optimal Nutrition

The following are simple strategies that you should include in your meal planning, food preparation and overall healthy diet.  By including several or all of these options you will decrease your risk of developing disease, cut down your risk of obesity and lose weight.  Here’s a little tidbit for you to chew on (no pun intended):  If you snack on produce three times a day instead of soda and chips you can expect to lose about 1 pound per week!

 

Eat and breathe the following little morsels:

• Eat regular snacks and meals throughout the day; about every 2.5-4 hours.  About 3 meals and 2-3 snacks
• Eat protein with every meal or snack to improve satiety of meal
• Eat a fruit or vegetable at every meal or snack
• Eat foods with fiber (whole grains, vegetables, fruit, legumes- beans, peas, lentils)
• Keep saturated fat intake to <10% of total calories and avoid all sources of trans/hydrogenated/partially hydrogenated fats <1% of fat intake
• Eat lower fat foods and make smart substitutes (2% milk to 1% or skim, non-fat yogurt instead of whole fat)
• Eat just until comfortable
• Eat a small snack just before lunch and dinner to reduce the tendency to overeat
• Limit refined foods- white bread and cereals, soda, sweets and alcohol
• Limit alcohol and caffeine intake
• Limit sodium containing, cured and smoked products
• Reduce or eliminate processed foods which contain additives, preservatives, artificial flavors and sweeteners
• Eat a variety of foods every day.  GOAL- try not to eat the same foods in a 3 day period
• Eat more wholesome, natural foods, and buy organic whenever possible.

 Enjoy your apple a day,

Amy