Limit high-fat meals . . . yet don't eat completely "fat-free"
meals either. Aim for between 30 to 60 grams of fat per day.
Remember that every 5 grams of fat you see equals 1 teaspoon of lard
or shortening! Choose nonfat or low-fat dairy products, and low-fat
meats, desserts, breads, and crackers; include a moderate portion
of a healthy choice of fat from sources like oils, nuts, and seeds.
Don't eat just one or two large meals per day! Eat three
smaller meals per day, with frequent healthful snacks. Eat
less in the evening.
For quick and steady energy throughout the day:
Eat several (2 to 4) fresh fruits per day, starting
early in the day.
Eat whole-grain carbohydrates at each meal, (like
whole-grain cereal, breads, oatmeal, corn, potatoes, brown rice, and
whole-wheat pasta) but don't eat too much! (For instance, choose from
bread, potatoes, corn, or dessert…DON'T choose all!)
sugary foods to two (or fewer) small servings per day, consuming only
Make your meals "mixed energy fuels," including
high fiber carbohydrates, lean protein, and healthy fat (about 10
to 15 grams).
Overcome caffeine dependency. (Sorry to depress
you, but you are just borrowing energy from the future). Once you
are fueling yourself properly, you won't require caffeine! If entirely
cutting out caffeine just doesn't seem possible, then limit to two
servings per day.
For energizing nourishment to brain and muscles:
Eat lots of deeply colored vegetables, favoring carrots, sweet potatoes,
broccoli, green and red peppers, cauliflower, cabbage, spinach, and
kale. These build the blood with the nutrients that energize cells.
Take a moderate dose multi-vitamin and mineral supplement for nutrition
insurance, and commit to taking it consistently.
Hydrate! Starting the moment you get up in the morning. You're always
a little dehydrated upon rising. If eight glasses of water makes you
float, three or so may be all you need. (Clear urine is a good indicator
that you're drinking enough.)
Circle the items that you are willing to start working on today.
Post this page where you will see it day after day.