Eat a Good Breakfast Every Day
- Use fruits, milk, yogurt, hot or cold cereal, low-fat cheeses, and instant breakfast mixes
- Try low-fat milk and a bran flake type cereal. You get calcium, B-complex vitamins and fiber (5.5 grams in 2 cups)
Get Enough Protein
- Rotate skinless chicken, fish, and lean meats as main courses
- Have daily doses of whole grains, nuts, seeds, peas, and dry beans
- Use low- or non-fat dairy products regularly
- Eat eggs occasionally
Drink Plenty of Water
- It makes up more than half your body composition, and must be replaced daily
- You need it to regulate body temperature, digest foods, and prevent constipation
- Drinking coffee, tea, and alcohol increase water loss (try cocoa instead)
- Popsicles and fruit juices are good alternatives to plain water
- Exercise increases the need for water
Fiber is Important
- Aids digestion, prevents constipation, decreases cholesterol and blood sugar
- Eat whole grain cereals
- Eat vegetable (and fruits) raw when possible with skin
- Add dry beans to soups, stews, and salads
Minimize High Sugar and Processed Foods
- Sweets and desserts tend to be high in calories and low in nutrients
- Soda pops and other sugared drinks are poor beverage choices (try water or pure fruit juice instead)
- Minimize use of table sugar and syrups
