12 life-changing nutrition tips

Here are some simple, easy-to-adapt, nutrition tips you should not ignore:

1. 1- Choose whole grain cereals more often, because they are rich in fibers that facilitate stomach movement, give satiety feeling and bind to cholesterol reducing its absorption.

1. 2- Drink a lot of water. See Reward your skin and body with water.

1. 3- Always pick grilled over fried foods, because fried foods have more Calories and trans fats that promote CVD (cardio vascular diseases).

1. 4- Use olive or corn oil instead of butter and margarine, to reduce LDL (low density lipoprotein) and increase HDL (high density lipoprotein).

1. 5- Focus on fiber rich vegetables, e.g.: avocado, lima beans, artichoke, especially the dark green ones like: broccoli, spinach, dark green lettuce, turnip, kale, arugula.

1. 6- Omit salt and sugar from table as possible.

1. 7- Always take skinless chicken, because it is high in fat (more calories) and cholesterol.

1. 8- Take skim milk (and milk products) instead of whole fat.

1. 9- Take your meals on time, since it will help regulate your blood glucose, and it promotes better weight loss.

1. 10- Always start your meal with fruits and vegetables, because they prepare the gut for food consumption, give a satiety feeling; reduce cholesterol absorption with their fiber.

1. 11- Involve family members in understanding and applying the nutrition plan, and let them appreciate its importance.

1. 12- Organize your food intake into small frequent meals, because frequent meals promote weight loss more than less frequent larger meals even if it is the same amount of calorie.