Nutritrion

1. they key to eating healthy is variety. i am talkin about fruit, veggies, lean meats, eggs, whole grains, and nuts.
2. be aware of portion size!!! Example - 1 cup of cooked veggies is the size ofa fist. 1 medium fruit is size of a baseball. 3-4 oz. of meat is the size of a deck of cards.
3. take a multivitamin daily.
4. drink at least 10 glasses of water daily. no soda or diet soda, fakefruit juices, or fancy lattes with sugar and milk!
5. replace white bread with whole wheat or whole grain. make sure the first couple of ingredients dont say "enriched" because that means importantnutrients have been taken out.
6. replace white rice with whole grain or brown rice.
7. replace sugar with Stevia (it is made of fiber) or none at all is best.
8. No fried, salty, or sugary foods.
9.have cut up fruit and veggies ready for snacking.
10. Try to have 3 servings of dairy daily ( low-fat or non-fat) if not, use calcium supplements. Broccoli and sardines are a great source of calciumtoo!
11. red meat has saturated fat, limit to two times a week or less. Pick chicken or turkey instead.
12. Go for organic fruits, veggies, meats, and dairy.
13. Go for raw nuts-roasted is ok (nosalted or sugar coated)
14. Use Pam olive oil spray for cooking
15. Aim for 25 grams of fiber a day. one whole wheat tortilla has 14 grams!! Nearly half your daily intake!!
16. Try to eliminatecaffeine; it raises your cortisol levels.
17. Aim for 7-8 hour of sleep. If your get less than that, you could store fat because your body needs that amount to function at full capacity. Of course thisdoes not apply to new mothers.
18. Limit alcohol, it stores abdominal fat. Choose a 4 oz. glass of red wine. it has 150 calories and some antioxidants. Not a bottle!
19. Eat 5 small meals to fuelyour metabolism.
20. Use baby spinach or a spring mix instead of iceberg lettuce. Baby spinach offers more nutrients.
21. Change your peanut butter to all natural; you will hace to keep it in the...