1) Eat 3 Meals per day plus 2-3 Healthy Snacks: Eating 3 meals plus snacks each day will provide your body with a steady flow of energy. Glucose is compromised with in 4-6 hours if you have not eaten.
2) Increase your intake of Fiber to 25-40 grams daily: An equate intake of fiber has been related to lowering cholesterol and may reduce your risk for colon cancer. High fiber foods include legumes, whole grain products, fruits and vegetables.
3) Eat a minumum of 5 servings of Fruits and Vegetables daily: Adequate fruit and vegetable intake has been related to decreased blood pressure and a reduced incidence of cancer. Fruits and vegetables are a good source of fiber, vitamins, minerals and phytochemicals.
5) Choose fish 2-3 times per week: Fish contain Omega 3 Fatty Acids which have been related to being
beneficial in the prevention of heart disease and lowering choloesterol. The best sources of Omega 3 fatty acids are from fatty fish ( Pacific Herring, King Mackerel, Salmon, Halibut, Lake Trout, and Albacore Tuna). Other sources of Omega 3's are flaxseed, walnuts, soy, and canola oil.
6) Monitor Portion Sizes: the amount that you eat is very important, but especially from the bread, cereal, rice and pasta group. MyPlate.gove states you need 6-11 servings per day. A serving is a 1/2 cup cooked pasta or rice, 3/4-1 cup ready to eat cereal, 1/2 cup cooked cereal, or 1 slice of whole wheat bread.
7) Consume 3 Nonfat/Lowfat Dairy Products Daily: Or calcium equivalent ( Lactaid pr soy products). Dairy products not only provide calcium but also are a good protein source. Consuming 3 Plus Dairy servings per day will decrease your risk for Osteoporosis.
8) Make Legumes a regular part of your diet, 2-3 times per week: Chickpeas, Lentils, Split Peas, Blacke Eyed peas, black, red, navy beans are examples of legumes that you can add to your diet. They are excellent fiber and a low fat protein source.
9) Keep Saturated and Trans fat below 10% of your calories: A diet low in saturated and trans fat, and high in monounsaturated fat has been proven to decrease cholesterol, and decrease your risk for heart disease. Total fat should be <30%.
10) Drink 8-10 cups of water daily: To feel your best your body needs to be hydrated. Limit the number of sweetened and caffeinated drinks. For every caffeinated drink, an equal amount of water is needed.
This information was provided by a YMCA dietician
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