v Add more plant foods, fresh fruits, vegetables, and whole grains to boost your protection from disease.
v Choose dark green salad leaves - the darker, the more nutritious.
v Add beans to soups and salads - they are high in fibre and protein.
v In place of butter or margarine in cooking, try olive oil as it contains more mono-saturated fat than saturated.
v Eat fewer processed or packaged foods. No crackers or cookies as they contain hydrogenated or partly hydrogenated oils (that reads fatty acids).
v Cook at home more - that way you have all the say in what you eat.
v Keep healthy snacks at hand. So, whenever you feel hungry, instead of reaching out for that potato chip, you might as well eat a rice cake, whole grain cereal, a fruit, or vegetable.
v Avoid charring grilled foods. Remove visible fat before cooking to minimize flare-ups and the formation of potential carcinogens (cancer causing substances).
v When shopping, use the food labels to make smart choices. Check the serving size first to learn the calories and nutrient amounts.
v Eat three square meals a day. Never skip your breakfast boost. Eat a protein-rich lunch to keep you going. Eat light at night.
v Order restaurant food, prepared the way you want it. For example, broiled fish instead of fried.
v If you are trying to control your weight, don't deprive yourself. You can still eat your high-calorie favorites, as long as they are less often and in smaller portions.
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