RESOURCES AND INFORMATION

Nutrition Basics:

Most nutrition experts agree that eat smaller meals every 3 to 4 hours is the optimal nutrition plan for a healthy person. The meals should be made of primarily of whole foods like lean meat, vegetables, fruits, nuts, grains, etc. The thought behind eating every 3 to 4 hours is that your blood sugar will stay at a relatively consistent level helping you avoid valleys in your energy. Frequent eating also keeps you from over eating at one meal (often dinner) and keeps your metabolism humming from morning to night.

The following is a list of actions you can take today to begin achieving your goal of better health and proper nutrition:

1. Eat red meat no more than three times per week and consume smaller portions.
2. Trim all visible fat from meat, poultry, and fish.Remove the skin from chicken and turkey.
3. Eat low-fat meat such as the white meat of chicken and turkey and the low-fat cuts of pork and beef.
4. Broil, boil, poach, or bake instead of frying food.Eat more meatless meals.
5. Eat cheese no more than three times per week.
6. Avoid bologna, salami, and other high-fat luncheon meats.
7. Use margarine, oil, butter, cream, cream cheese, and sour cream sparingly.
8. Drink skim milk and eat nonfat or low-fat yogurt.
9. Replace mayonnaise and salad dressings with lower-fat versions.
10. Avoid high-fat snacks like chips and nuts.
11. Eat minimal or occasional sweets such as cakes, cookies, and candy.
12. Practice portion control.
13. Restrict soda and/or alcohol intake.
14. Eat only to mild fullness; do not push beyond.
15. Replace desserts with fresh fruit.
16. Eat every 3 to 4 hours.

Lowering your calorie intake combined with raising your activity level is the best way to maintain or achieve a healthy weight.