- Eat the right number of calories to achieve or maintain a healthy weight. (1200-1800 calories per day)
- Go for foods that are rich in nutrients. (Super Foods)
- Balance the food choices with a lifestyle of regular physical activity. (Train with Lisa two or three times a week...cardio on your own or with a friend 4-5 hours a week.)
- Keep portion sizes within check to help maintain a healthy weight. (Complex carbs cupped palm size, protein palm size, simple carbs less than palm size, fats/oils two finger digits)
- Eat more fruits, vegetables, whole grains, low fat dairy, lean meat, omega rich seafood (8 ounces/week), nuts, beans and healthy fats.
- Eat less refined grains, sugar, salt (sodium), trans fats, cholesterol and saturated fats.
- Avoid solid fats (SoFAS) and added sugars.
- Examples of solid fats include butter, lard, hydrogenated oils, animal fats and coconut oil. Added sugars include all kinds of sweeteners from sucrose to agave.
- Eat less overly processed foods and refined grains, especially those with added sugars and solid fats, as they tend to contain higher amounts of sodium, added sugars and solid fats like those found in cakes, cookies, pastries, crackers and more.
- Hold the salt – Many experts say we consume way too much salt or sodium, which is a risk factor for chronic diseases like hypertension (high blood pressure).
- Making healthier decisions will be easy if you use the simple plate method to make sure half your plate is covered with fruits and vegetables, one quarter with grains (at least half of them whole grains), and the last quarter with lean protein (animal sources or plant proteins from nuts, legumes, tofu). Complement the plate with a source of fat free or low fat dairy.
If you have any questions, please do not hesitate to contact me!
*WebMED, 2011
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