DO:
- Eat lots of vegetables and fruits. Try to get at least five ½ cup servings each day.
- Eat a wide variety of foods to make sure you get all your vitamins, trace minerals, and phytonutrients.
- Drink 6 – 10 cups of pure water each day. You can get by with 6 if your small and not very active but need at least 8 – 10 cups if you are larger or very active.
- Eat at least three meals each day. You may want to add a snack between breakfast and lunch, lunch and dinner, and dinner and before bed. It is better to spread out your daily food intake for better absorption and to keep your blood sugar and metabolism at a good level.
- Take enough time to eat meals in a relaxed manner.
- Sit down to eat.
- Eat foods that are in season and as fresh as possible. Frozen is the next best thing to fresh. Try to eat foods that are grown locally when possible (farmers market).
- Sip small amounts of hot water (tea temperature) with meals.
- Eat more vegetable protein sources, especially soy, and less animal sources.
- Try to keep a good balance of carbohydrates (40% of calories), protein (30%) and fats (30%). One simple approach is to avoid high-fat foods and to segment your portions on your plate. Devote ¼ of your plate to a high protein food like meat, fish or tofu, ½ to vegetables and/or fruits and devote the remaining ¼ to starchy foods like rice, bread or potatoes. No fair stacking up your favorite foods higher than the rest!!!
- Plan your meals and shopping on a weekly basis.
DON’T:
- Eat a lot of high fat or fried foods.
- Eat foods high in refined sugar or refined flours.
- Consume caffeine unless you need it to stay awake while driving.
- Eat so much that you’re uncomfortable or lethargic after a meal.
- Eat too much protein: ½ gram of protein per pound of ideal body weight is optimum for most people.
- Eat in a rushed or stress condition if it can be avoided.
