Friday, February 4, 2011
Ten Tips To Healthy Eating
*Eat a small meal or a snack every 2-3 hours to keep your blood sugar level, energy and mood stable. Eat less food more often!
*Include a lean source of protein at each main meal. Examples are chicken and turkey breast and egg whites.
*Protein is the key for fat loss because it has a high thermogenic effect. This means that your body produces more heat when digesting protein; therefore, you burn more calories.
*Consume plenty of salads and vegetables as these are high volume foods and they are rich in fiber and nutrients.
*Avoid refined carbohydrates as these foods easily store as fat and give you a surge of energy followed by a drop in energy and mood.
Examples are white sugar and white flour products such as white bread, white rice and white pasta.
*Choose complex carbohydrates as these foods are released slower into your system so they stabilize your energy level.
Examples are whole grains such as brown rice and oatmeal.
*It is best to eat your carbohydrates earlier in the day so that you have more time to burn them off. Limit starchy carbohydrates for fat loss.
*Include essential fatty acids (good fats) such as olive oil and omega 3 (fish oil) in your diet.
*Fruit intake should not exceed 2 servings per day when you are trying to lose weight. Avoid fruit with and after a main meal that contains animal protein as this may cause digestive problems. Have fruit ½ hour before a meal or 2-3 hours after.
*Drink 6-8 cups of water/herbal tea per day. If you feel thirsty, this is a sign that you are already dehydrated.
Source: Julie Mancuso, Registered Holistic Nutritionist, Toronto
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