Here are some simple, easy-to-adapt, nutrition tips you should not ignore:
- 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.
- 2- Drink a lot of water. See Reward your skin and body with water.
- 3- Always pick grilled over fried foods, because fried foods have more Calories and trans fats that promote CVD (cardio vascular diseases).
- 4- Use olive or corn oil instead of butter and margarine, to reduce LDL (low density lipoprotein) and increase HDL (high density lipoprotein).
- 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.
- 6- Omit salt and sugar from table as possible.
- 7- Always take skinless chicken, because it is high in fat (more calories) and cholesterol.
- 8- Take skim milk (and milk products) instead of whole fat.
- 9- Take your meals on time, since it will help regulate your blood glucose, and it promotes better weight loss.
- 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.
- 11- Involve family members in understanding and applying the nutrition plan, and let them appreciate its importance.
- 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.