The Basics

1.    Cut down / out   junk food

2.    Read labels and look for chemicals, fat, sugar

3.    Drink at least 2 liters of water per day

4.    Eat 5 – 8 fruits and vegis per day, ideally at least half of these should be raw

5.    Lots of colour !  Sweet potato, berries, broccoli, tomatoes, greens are full of anti-oxidants

6.    Baked, grilled and steamed are better than fried or boiled

7.    Fresh, whole is generally better than frozen or canned.    Canned fruit has particularly
       high sugar and low nutrients.

8.    Lean protein such as beans, tofu, chicken breast, fish, lean beef, nuts  – moderate amounts.

9.    Complex carbs  with whole grains, like multi-grain bread, brown rice, oatmeal, millet, buckwheat.
       whote wheat / brown rice pasta

10.    Eat three meals, including breakfast,  with healthy snacks in between.  ie. eat every 2- 3 hours

11.  Sugar, fats in moderation

12.  Healthy fats :  olive, grapeseed, canola, flaxseed oil,  avocado, salmon

13.  Shop for most groceries in the outer aisles     ie. produce (#1) ,  dairy, meats, bakery

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