Nutrition Tips from Sam

Nutrition Tip

12 KEYS TO HEALTHY EATING

1. Always eat a healthy breakfast. Healthy breakfast  options may include fruit, low-fat protein and (optional) high-fiber whole grain.
2. Eat 3 healthy meals and 1 to 3 small snacks per day. Try to eat every 2 to 4 hours during the day. DO NOT SKIP MEALS!!!!
3. Eat a protein-rich food (>10 grams) with each meal. Good protein sources include fish, chicken, turkey, lean beef, low-fat cottage cheese, cheese, plain low-fat yogurt (Greek-style is best) and eggs.
4. Eat a green vegetable salad or at least 2 fibrous vegetables daily.
5. Consume 1 to 2 servings of healthy-fat foods everyday. "Good fat" foods include: nuts, seeds, peanuts, olives, avocados, cold-water fish, olive or canola oil.
6. Eat fiber-rich foods. Try to get at least 25 to 30 grams of fiber per day. Good fiber-rich foods include: beans, lentils, oats, peas, ground flax seeds, pectin fruits and 100% whole grains.
7. Drink 12 to 24 ounces of warm or hot water first thing in the morning with juice from ¼ fresh lemon or lime.
8. Minimize or avoid the consumption of processed carbohydrates, which include: white flour, refined sugars and artificial sweeteners.
9. Avoid the 3 S's, which include saturated fat, refined sugar and excess sodium.
10. Minimize the consumption of saturated and trans-fatty acid foods such as margarine, fried foods, hard fats, red meats, organ meats and dairy fats.
11. Drink at least 8 glasses (8 ounces) of water per day, minimizing the consumption of soft drinks and other caffeinated beverages.
12. Avoid eating any food, especially processed carbohydrates, 2 to 3 hours prior to your regular bedtime.

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Sam is a great friend.  One of the Smith family.  I loved these healthy eating tips.