here are a few easy suggestions:
- Eat at least three times a day
- Eat protein and carbohydrate combinations
- Fat is good for you and necessary for utilizing your fat stores, aid in nutrient absorption, nerve transmission, and maintaining cell membranes, but keep them monounsaturated ( like walnuts, almonds, and avocados), as well as polyunsaturated ( like salmon and fish oils, safflower, sunflower, corn and soy oils.)
- Minimize your packaged foods intake and when choosing those foods look for ones that are fortified with additional supplements your body needs like calcium, omegas, iron, Vitamin B, etc.
- Read the labels. Look for serving size, calories, protein, carbs and fat grams as well as fiber which will give you an indication of it health value. When choosing, tortillas, breads and grains look for at least 3-4 grams of fiber per serving. Not all foods are created equal. Reading the label also helps to understand how much protein you are getting.
- Aim for 80-100 grams of protein a day, 25-35 grams of fiber and at least 5 servings of fruits and vegetables everyday.
- Try incorporating super foods like: Fish, nuts & seeds, soy, garlic, pom or acai berry juices, tea, mushroom yogurt, cocoa, ginger, pepper, cinnamon, and lots of fruits and vegetables into your diet. (especially berries, sweet potatoes, pumpkin, melons, tomatoes and kale)
- Avoid empty calories. Empty calories could be classified as high in calories and low in nutrition lacking in macro-nutrients (proteins, carbs, fats) and micro-nutrients (vitamins, minerals, antioxidants)
Be aware of sodium intake, especially if you at risk for high blood pressure, by keeping your sodium intake less than 2,300 milligrams of sodium per day.
- Think before you eat and weigh out your choices. Just by switching from a “want or crave” response, you will turn on different neurotransmitters in your brain to help you stay on track.