It is a great way to refresh your eating habits; It is about eating more of the best and healthiest options in each food group and eating less of the not so healthy ones.
That means eating more vegetables, fruits, whole grains, healthy proteins and healthy fats. It also means cutting back on refined grains like white rice, added sugars, salt and unhealthy fats.
It also makes it super simple to follow because you are not necessarily giving up EVERYTHING that you love.
- Limit Processed Foods- learn to cook and if you cannot pronounce ingredients on product… don’t buy it
- Increase your veggie intake.
- Reduce your intake of Saturated Fats like butter, cheese, instead use olive oil, coconut oils
- Cut back on your alcohol intake - you can still drink, but it is recommended one drink per day for women and two for men (one drink =5oz of wine, 1 ½ oz of liquor or 12oz of beer)
- Cut back on added sugars - allow nature to provide the sweetness in your foods.
- Watch your salt- take a look at a can of soup sometime, often it will include more than ½ of your daily requirement which is 2,300 mg of sodium per day or 1tsp. Processed foods are LOADED with sodium
- Choose Whole Grains - whole grains contain more nutrients than refined. Don’t be fooled, read your labels many items will say wheat… what you want is ‘WHOLE WHEAT’,
- Eat Less meat - you don’t have to give it up, but staying within the recommended daily allowances (a serving of meat is 3oz). Think about that steak most of us order when we dine out, enough for 3 people.
- Increase your fruit intake - fresh fruit, frozen, canned and dried fruits are somewhat processed. You should be eating approximately 1 ½ to 2 cups of fruit per day.
- Cut out refined grains - learn how to substitute whole grains for white. Again this usually comes in the form of pre processed packaged foods and white breads, crackers, rice, pasta etc.