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| Wellness Tips |
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| 12 KEYS TO GOOD NUTRITION |
- Always eat a healthy breakfast consisting of whole grains, fruits and/or quality protein-rich foods.
- Eat 3 meals and 2 to 3 small snacks per day. Try to eat every 2 to 4 hours during the day and DON’T SKIP MEALS.
- Eat a quality protein-rich food (>10 grams) and/or a high fiber food (>3 grams) with each meal. Good protein sources are fish, nuts, seeds, chicken, turkey and low fat dairy. Excellent fiber-rich foods are beans, legumes, whole grains, vegetables and fruits.
- Eat a green vegetable salad or at least 2 servings of fibrous vegetables (green leafy) daily.
- Consume healthy fats and oils in the form of nuts, seeds, fish, olive oil and canola oil.
- Eat fiber-rich foods every day. Try to eat at least 25 to 30 grams per day. Good sources are beans, lentils, oats, peas, ground flax seeds, pectin fruits and whole grains.
- Drink 12 to 24 ounces of water first thing in the morning preferably with 1 tablespoon of lemon or lime juice.
- Minimize the consumption of processed carbohydrates such as white flour and refined sugars. Limit alcohol to 1 or no drinks per day and avoid artificial sweeteners.
- Avoid or minimize the 3 S’s: Saturated fat, Sugar and Sodium.
- Avoid Trans-fats and high fructose corn syrup (become a food label expert).
- Drink at least 8 glasses of water per day, minimizing the consumption of coffee, tea, soft drinks and other caffeinated beverages.
- Avoid or minimize eating any food (especially processed carbohydrates) 1 to 3 hours prior to your regular bedtime.
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