Nutrition

Healthy Meal Planning Tips
Tips to help you plan your meals:

1. Choose Lean Proteins: helps build and maintain muscle mass in adults and are the Building blocks and foundation for your body! Here’s a list of high protein: Chicken breast, Turkey breast, Lean ground turkey, Tuna, Shrimp, Top round steak, Top sirloin steak, Egg whites or Substitutes.

2. Eat 5 servings of fruits and vegetables daily; Choose fresh fruit over processed fruits. Processed and canned fruits do not have as much fiber as fresh fruit. Apple, Oranges, pears, strawberries, blueberries, fresh cherries, and there’s more…

3. Eat Plenty Of Vegetables: Vegetables are your best bet when it comes to losing pounds. Nature has a terrific spread when it comes to choosing vegetables. The leafy green vegetables are your best bet.

4. Increase your fiber intake: Eat plenty of fibrous carbs; limit the white breads, rice, and pastas. Here’s a list of High Fiber Foods: Black beans, Bran cereal, Broccoli, Green peas, Kidney beans, Lentils, Lima beans, Navy beans, Oats, dry Pinto beans, Split peas, Raspberries, Rice, brown, uncooked, Soybeans.

5. Eat lower/healthier fat foods-Substitute meat with fish high in omega fatty acids. Omega-3 fats found in both plant and marine foods found to reduce the risk of heart disease. Food sources include canola and soy oils and canola based margarines. Marine sources include fish especially oily fish such as Atlantic salmon, mackerel, Southern blue fin tuna, trivially and sardines. Omega-6 fats found primarily in nuts, seeds and plant oils such as corn, soy and safflower.

6. Instead of spreading butter or margarine on bread, dip 100% whole wheat bread in the equivalent amount of olive oil. Fats to Avoid: Butter, fried foods, Mayonnaise, gravies, sour creams, fatty meats, cheese, full dairy products, egg yolks,

7. Eat intelligently: Limit sugary snack, soda, fruit juices, and alcoholic beverages. Do not just eat something because you feel like eating it. Ask yourself whether your body really needs it. What nutritional value will it provide? You may have one day during the week to have the sugary snacks in moderation.

8. Healthy cooking: Try substituting low fat versions of dairy products or using two egg whites instead of one whole egg in baked goods. Broiling, baking, roasting, or steaming favorite foods instead of frying helps to control calories and lower the fat content. Cut the salt, use salt that’s balance Morton lite salt, if need salt.

9. Drink plenty of water. Your body needs a lot of water so give in to water. Water is not just a way to flush out toxins; if you have more water in your body you will generally feel healthier and fitter. The best thing about water is that it fills you up and has no calories at all!

Favorite Quote:” Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but rather we have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit.” – Aristotle