Transcript Gaining Weight * Building Muscle

11 Tips to Eating Healthy
1. Eat a Variety of Nutrient Dense Foods.
For good health you need at least 40 different
nutrients. There is no single food that supplies
all of them. Your daily food selection should
include fruits, vegetables, dairy products,
whole-grains, “healthy” fats, and lean protein
sources (poultry, seafood, legumes, lentils
and eggs). Nutrient dense foods are high in
nutrients, fiber and water, while low in
calories. They also help the brain to feel
satisfied with the meal, which ultimately helps
with weight loss.
2. Eat 4-6 Small Meals Daily.
A habit of skipping meals does not provide your
body with the “fuel” needed for energy. Not
fueling your body with the proper type and
amount of nutrients can make it difficult to
concentrate and may slow your metabolism. It
can also lead to out-of-control hunger which
often leads to overeating. Allowing yourself to
get too hungry often leads to opportunistic
eating
3. Focus on Eating Vegetables,
Fruits and
Whole Grains.
Most Americans do not eat enough of these
foods. These foods contain important
nutrients and compounds such as
carbohydrates, protein, vitamins, minerals
and phytochemicals. All are essential for
good health and will help give you energy,
beautiful hair and skin, strong bones and help
improve your immune system.
4. Choose Lean Protein and Low-Fat
Dairy Foods.
This tip will help you reduce the amount of
saturated fat in your diet which may
help prevent cardiovascular disease.
Adding protein sources at each meal
can help regulate blood sugars, keep
you feeling satisfied longer and provide
your body with important nutrients. Lowfat dairy products will provide protein as
well as other essential nutrients like
calcium and vitamin D.
5. Cut back on Saturated and Trans Fat
Not all fats are created equal. Foods
typically high in saturated and trans fats
are fast food, fatty meats; sausages,
bacon, whole milk, butter, pastries, chips
and more. Healthier fats that can actually
reduce the risk of heart disease are oils
such as canola and olive oil as well as
avocados, nuts, fatty fish and olives.
6. Maintain a healthy Weight.
Excess body fat increases your
chances for high blood pressure, heart
disease, stroke, diabetes and more.
Being too thin can increase your risk for
osteoporosis, irregular menstrual cycles
and more. Our dietitian can work with
you to determine a healthy weight for
you. Creating habits around eating
healthy and regular physical activity
can lead to successful weight
management.
11 Tips to Eating Healthy…
7. Reduce Excess Amounts of Sugar
Added sugars in foods and drinks adds a lot
of calories and causes the bodies to
produce large quantities of insulin. The
extra calories and insulin can lead to
inflammation, excess fat storage and
weight gain. Cutting back on soda, sweet
tea, flavored coffee and other
sweetened drinks can be a great start!
Start looking in food ingredients to see
where hidden sugars are lurking.
8. Reduce Excess Amounts of Sodium.
Eating too much sodium can lead to high
blood pressure and may also cause you to
retain excess fluid. Read food labels to select
lower sodium food options. Gradually
reduce your salt intake and your taste buds
will adjust.
10. Become Aware of How you Eat.
To improve your eating habits, you first
need to know where to start. Keep a
food diary by writing down everything
you eat and drink for at least 3 days,
including at least 1 weekend day. Then
check your food diary against these tips
and see how you are doing. Do you eat
a lot of salad dressings and desserts?
How many sweet teas or sodas did you
have? Are you eating enough
vegetables? Start here to make lasting
changes.
9. Eat Moderate Portions.
You don’t have to completely ditch your
favorite foods—just eat smaller amounts
or do a superfood swap. If your favorite
food is high in fat, salt or sugar, the key is
reducing how much and how often you
eat it. Make it special and always eat
mindfully.
A great educational tool for
appropriate portion sizes and
nutrient balance… try one of our
Nutrition Solutions
Chef Prepared Meals
11. Make Changes Gradually
Don’t expect your eating habits to change
overnight. Adopting a healthy lifestyle
takes time and determination, but most
importantly, the right tools. Work one-onone with one of our Registered Dietitian’s
by calling 676-1248.
For more Information on Nutrition and Nutrition Services
Contact Nutrition Solutions
Nutrition Solutions®
2104 Woodruff Rd. Greenville, SC 29607
864-676-1248
Web: NutritionSolutionsOnline.com