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1. Breakfast- Eating within 20 min of waking up increases metabolic rate right away it also ensures you don’t cheat before 10 am. Variety of breakfast – shakes, egg whites, Greek yogurt, oatmeal
2. Add more veggies- Strive for 4 servings per day
3. Be aware of sugar- Look for sugar content when reading labels! <10 g of sugar/serving is BEST.
Sugar consumption compromises the immune system
4. Eat more probiotics- Probiotics boosts the immune system, reduces inflammation, helps with lactose intolerance, helps those who suffer from IBS. Good sources include: yogurt
5. Increase fiber -Try to have 30 g/day. Benefits include: feeling fuller longer, stable blood sugar levels, regular bowel movements. Great sources include: kiwi, increased veggies, whole grains vs whole wheat,
6. Eat and drink coconut-It is a short chain saturated fat. For 1.5 oz you’ll get 14 g fiber
It’s a great snack idea that’s very portable and easy to pack. Coconut water is a good elecrolyte replacement drink (but beware of liquid calories)
7. Eat more dark chocolate- Dark chocolate is one of the highest anti oxidant food on the planet
Look for 85% cacao or higher. 1 oz is a good snack to kill chocolate craving
8. Eat more fish- Brilliant source of omega 3’s found in cold water fish. Great examples include sole, halibut, salmon. Eat wild fish not farmed when possible
9. Drink red wine- Great health benefits! Argentinean and French wines are best. European wines have less pesticides and sugar so can be a good choice too. Limit American wines. Limit consumption if weight loss is a goal since 4 oz is 70 calories
10. Reduce processed foods- Shop only on the perimeter of grocery store. Eat more natural foods, or foods as close to nature as possible. less chemicals and preservatives. Read ingredient list on all foods and learn how to interpret labels. Try to find foods with ingredients you can pronounce, if a 3rd grader can’t pronounce the ingredients it’s likely not a good choice.
11. Eat out less-Eat home cooked meals so you know what you’re eating.
12. Get prepared- Plan your meals in advance. Cook in batches. Keep nutrition ‘top of mind awareness’ versus an after thought.