- Don’t substitute fruit juices for whole fruits.
- Eat whole, fresh, unprocessed foods.
- When buying packaged foods, read the nutrition labels carefully.
- Never cut any food group out of your diet including carbohydrates.
- Don’t eat too much or until you’re stuffed.
- Eat something every four hours.
- Don’t take more than one all-purpose multivitamin daily.
- Exercise is important to burn your food efficiently.
- Before following a nutrition plan, check the credentials of the creator.
- Keep track of your food intake to know which food group you need to eat more or less from.
- Eat a variety of foods.
- Take the skin off before eating chicken.
- Eat fish at least once a week.
- Cut back on margarine.
- When eating outside, watch out for large portion sizes.
- Desserts should be kept to minimum.
- Use extra virgin olive oil for salads or whenever suitable.
- Buy low fat versions of dairy products.
- Eat oily fish like salmon or sardine at least twice a week (rich in Omega-3)
- Never smoke after eating.
- Don’t eat fruits immediately after meal.
- Replace tea with green tea.
- Don’t sleep immediately after eating.
- Apples protect your heart.
- Bananas strengthen bones.
- Broccoli combats cancer.
- Carrots save eyesight.
- Fish boosts memory.
- Garlic kills bacteria.
- Honey increases energy.
- Lemons smoothen skin.
- Mushrooms control blood pressure.
- Oranges support immune systems.
- Rice conquers kidney stones.
- Strawberries calm stress.
- Tomatoes protect prostate.
- Walnuts lift mood.
- Yogurt protects against ulcers and helps us digest food better.
- Eat breakfast.
- Enjoy soups often.
- Make a fruit salad at least once a week.
- Keep a variety of raw vegetables ready in the fridge for quick snacks.
- Include one dark green and one orange vegetable on your plate every day.
- Make at least half of your carbohydrate foods whole grain each day (e.g. brown rice).
- Take a vitamin D supplement daily (the dose should be according to your age).
- Replace salt with lemon, herbs and spices to flavor foods.
- Eat a variety of fibre-rich foods everyday including whole grains, fruits, vegetables, and legumes.
- Minimize your caffeine intake.
- Purchase leaner meat cuts more often.
- Eggs, beans, peas and lentils provide a good source of protein and fibre (also are good meat alternatives for vegetarians).
- When eating out, choose healthier choices.
- Substitute whole wheat flour for white flour.
- Keep the skin and peels on fruits and vegetable if possible.
- Replace fried food with steamed, baked or broiled food.
- Slow down when you eat.
- Buy organic products whenever possible.
- Plan healthy menus as a family.
- Home-cooked meals always win over eating out.
- Enjoy preparing meals as a family. It’s a lot of fun.
- Mustard can be consumed guilt free.
- Use peanut butter and avocado as healthy fat sources.
- Eat cabbage to boost cancer-fighting enzymes.
- Eat lettuce if you have a sleep problem.
- Dark chocolate is packed with healthy nutrients. Moreover, it improves mood and pleasure.
- Ginger is called “the universal medicine”
- Onion is believed to clean the blood among many other health benefits. It is also one of the cheapest vegetables.
- Use chocolate covered bananas as a healthy dessert.
- The liver can make more enzymes out of fresh lemon juice than any other food element.
- Whole oats are famously fiber, minerals, and vitamins rich.
- Frozen vegetables retain almost all of their nutritional value.
- Asian food is considered among the healthiest in the world.
- To make any meal ultra nutritious, just add sea vegetables (can be found in Asian markets)
- Fasting is one of the oldest therapies in medicine.
- Spinach is one of the most nutrient-dense foods available that improve brain function.
- Eggs aid in concentration and improves memory.
- An orange a day keeps the doctor away!
- Wait 20 to 30 minutes to have a second helping.
- Swap soda for water.
- Pack healthy snacks.
- Select foods that have minimal saturated fats.
- Avoid foods that contain more than 10 ingredients.
- Avoid foods that contain man-made ingredients.
- 3,500 calories = 1 pound of body weight
- Spice your meals up.
- Split your meal with a friend.
- Avoid open buffets.
- Eat your favorite foods – even if unhealthy – every now and then.
- Don’t shop when you’re hungry.
- Don’t put serving bowls on the table.
- Protein bars make a good snack.
- Research healthy restaurants.
- Start each lunch/dinner with salad.
- Drinking a glass of ice water can burn 25 calories!
- Don’t leave yourself dehydrated. Water flushes out fats and toxins.
- The best healthy cuisines are Indian, Thai, Japanese, Chinese, Mexican and Greek.
- Buy food in its season (e.g. strawberries in summer).
- Buy from local farmers.
- Veggie broth is a great healthy choice.
- Eat less, enjoy more.
- Make your own instead of buying in jars.
Tuesday, 5 March 2013
100 Simple Nutrition Tips
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment