... The key to good nutrition is giving your body what it needs without depriving it of something important. All foods have a good and evil side, and each plays a specific part in creating a nutritious whole. When you cut certain foods out completely (like most fad diets encourage you to), your body is missing out on that piece of the puzzle. Part of you may improve, but other parts will suffer.
(For a well-rounded Nutrition program, try to choose at least one item from each category)
BASICS
Whole wheat bread and pasta
Fresh Fruit (whole fruit instead of juice)
Green Vegetables
Yogurt and Low Fat Milk
Lean Meats and soy products
Multivitamin supplements
VARIETY & INCLUSION
Try a new dish every week
Follow the three-color rule. Each meal should include at least three colors.
MODERATION
Eat reasonable food portions. Follow a rule of thumb.
Read the label on packaged food to find the serving size. Eat just one serving.
Drink a maxmimum of two cups of caffeinated coffee per day.
Drink a maximum of one can of soda pop per day.
PLANNING & TRACKING
Keep a Food Diary
Weigh yourself regularly
Plan your meals and your menu. Use the plan when grocery shopping.
ANTIOXIDANTS
Broccoli
Avoid "hydrogenated" foods, usually found in baked goods and snacks.
GOOD EATING HABITS
Eat only when hungry, not bored, depressed or stressed out.
Don't skip meals
Eat in a single designated area of the house.
Don't eat while watching TV or talking on the phone.
Eat lower calorie foods first, both during the day and during the meal.
Pack a lunch or make your own dinner.
Prepare your food in the healthiest possible ways.
WATER
Drink 6-8 cups of water per day.
Drink 1-2 glasses before exercising and 10 minutes after exercising
SPARKPEOPLE SPECIALS
Fruit Smoothies
When eating out, order the lunch size
Use a daily trigger to remind yourself to drink water
Give canned pears gourmet appeal by gently simmering them with dried cranberries and spices. The result is so good people will think the recipe came from a celebrity chef.
Printed with permission from the American Institute for Cancer Research
SPARKPEOPLE SPECIALS
