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31 MUST-READ NUTRITION TIPS
Great nutrition is more than counting calories. If you really want to shape up in time for the wedding, you’ll also have to learn about the foods that fight fat and make you healthy.
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TIP 1
Eat slowly! It takes twenty minutes after eating for your body to signal your brain that it’s full, if you slow down you’ll be less likely to overeat.
TIP 2
Buy only what you need for one week. Don’t shop in bulk! You’ll be more tempted to overeat when you’re bored.
TIP 3
Eat off a plate. Never eat out of a bag or box. You won’t know how much you’ve eaten until the container is empty.
TIP 4
Sit down to eat. Your meals should be those moments in your day where you get to relax, even if for a brief minute. It’s better for digestion and stress control. It also helps with total caloric intake, when we eat standing we lose track of how much we’ve eaten throughout the day.
TIP 5
Eat foods from the earth. Eat more foods found in nature than packaged products.
TIP 6
Hold the sugar! You should get into the habit of eating foods without added sugar. Americans, in general, consume way more sweeteners than they actually need (2 to 3 pounds a week); eliminating added sugar is a sure way of controlling this dangerous trend.
TIP 7
Before hitting the fridge, wait 10 minutes. Chances are you’re not hungry; often people eat out of boredom and not hunger.
TIP 8
Drink water. Americans on average consume an additional 500 calories a day from beverages. If you replace your other drinks with water you’ll not only eliminate the additional calories but also fill the body with it’s much needed fluid of life, which is important for regulating temperature and bowel movement, metabolizing fat, and much more.
TIP 9
Junk food tastes good in the moment but guilt is soon follows. Make choices for healthy living and enjoy a guilt-free life. What you eat today you are tomorrow.
TIP 10
3,500 calories = a pound of fat. The easiest way to rid yourself of excess body weight is through portion control. Reduce your total caloric intake by 500 calories a day and, in a week, you’ll have shed a pound.
TIP 11
Almond butter and almonds are a great addition to any diet for more than just taste. For starters they’re a great source of plant protein and have been found to help reduce bad (LDL) cholesterol levels. Their perfect blend of protein and heart-healthy fats also brings about feelings of satiety, which make them a great snack.
TIP 12
Dried plums, also known as prunes, are rich in copper and boron, and great for preventing osteoporosis. They’re also loaded with inulin, another type of dietary fiber, which promotes healthy gut bacteria and prevents constipation.
TIP 13
Bananas are loaded with potassium, an essential ingredient for your heart and nervous system. Potassium is essential for muscle contraction, from involuntary heart muscle and digestion to voluntary muscles movement. Some studies have linked low potassium intake to high blood pressure and increased risk of stroke. Most Americans don’t get enough potassium in their diets; the recommended amount is 4 grams a day. Potassium also contributes to bone health by suppressing the amount of calcium that is excreted from the body through urine.
TIP 14
Kiwis are rich in many vitamins, flavonoids, and minerals. In particular, they contain a high amount of vitamin C (more than oranges), as much potassium as bananas, lutein (a carotenoid that can help reduce the risk of heart disease), and a good amount of beta-carotene.
TIP 15
Celery has lots of vitamin A, and the stems are an excellent source of vitamins B1, B2, B6, and C, not to mention rich supplies of potassium, folic acid, calcium, magnesium, iron, phosphorus, sodium, and plenty of essential amino acids.
TIP 16
Broccoli is an excellent source of vitamins A, B6, B12, C, K, and A, folate, fiber, manganese, tryptophan, potassium, magnesium, protein, and omega-3 fatty acids. It also provides iron, calcium, zinc, and vitamin E, and has anticancer properties. All of this at a mere 40 calories. Broccoli may also help reduce excess estrogen levels in the body, thanks to its indole 3-carbinol content.
TIP 17
Kale, a true superfood, is loaded with vitamins A, B1, B2, B6, C, and E, manganese, iron, copper, calcium, fiber, and a whole host of other phytonutrients.
TIP 18
There’s a reason Popeye ate spinach: It’s a renowned muscle builder that’s also rich in vitamin K, which has been shown to boost bone-mineral density. Spinach is also high in calcium, phosphorus, potassium, zinc, and even selenium. A recent study suggests that the carotenoid neoxanthin in spinach may kill prostate cancer cells, while the beta-carotene fights colon cancer.
TIP 19
Artichokes have been praised for centuries as an aphrodisiac and a blood cleanser. Today, we prize this fiber-rich food for its bone-building magnesium and potassium (higher than any other vegetable). Artichoke is loaded with calcium, iron, phosphorus, and other elements important for a balanced system. The leaves are also rich in vitamin C, flavonoids, and polyphenols—antioxidants that can cut the risk of stroke and heart disease while contributing to a healthy immune system. Artichokes have also been found to positively help poor liver function and regulate blood-sugar levels. Need more? Okay, they're also great for your skin.
TIP 20
Studies show that tea and especially green tea contains the antioxidant EGCG, which reduces the risk of most types of cancer. It’s also known to lower cholesterol levels and protect cardiovascular function. It also safely boosts metabolic rate and speeds fat oxidation.
TIP 21
Turmeric is one of nature’s most powerful healers. It’s been used in India for over 2,500 years because of its antibacterial, antiseptic, detoxifying, painkilling, and anti-inflammatory properties. It’s valued more recently for its usefulness in preventing cancer and warding off Alzheimer’s.
TIP 22
Pineapple’s nutrients include calcium, potassium, fiber, and vitamin C. In addition it is loaded with bromelain, which helps with the digestion of proteins and reduces inflammation in the body.
TIP 23
Blueberries are rich in some of the most potent antioxidants -- substances that protect the body against free radicals. They’re also loaded with vitamins A, C, and E, manganese, and fiber. Add them to your morning breakfast for a powerful start to your day.
TIP 24
Sweet potatoes are one of the healthiest foods on the planet. Loaded with glutathione (called the mother antioxidant), they also contain vitamins A, C, and E, manganese, copper, fiber, potassium, and iron.
TIP 25
Cucumber is one of the best-known natural diuretics. It’s also naturally high in silicon and sulphur, known for promoting healthy hair, skin, and nails.
TIP 26
Tomato’s lycopene content alone boosts its standing as one of the hottest antioxidants. It protects against many cancers and degenerative diseases. Tomatoes are also great for skin tone and texture.
TIP 27
Pomegranates contain juicy seeds that can reduce your risk of most cancers, thanks to polyphenols called ellagitannins. They’re also known to prevent osteoarthritis and Alzheimer’s and to lower cholesterol and blood pressure. Buy organic pomegranates and press the juice yourself for best results.
TIP 28
Amaranth is on the list of the world’s most perfect foods. It’s a high-protein, gluten-free grain rich in amino acids, and loaded with vitamins and minerals that are great for bones and memory.
TIP 29
Quinoa, a complete protein, is rich in all essential amino acids, making this truly a super grain. It’s not only delicious; it’s also a very good source of manganese as well as magnesium, iron, copper, and phosphorus. This grain may be especially valuable for people with migraine headaches, diabetes, and atherosclerosis because of its vitamin and mineral composition.
TIP 30
Adzuki beans are one of the highest protein and lowest fat variety of bean. They contain high levels of potassium and fiber as well as B vitamins such a thiamin, niacin, and riboflavin, and the minerals iron, zinc, copper, and manganese. Adzuki beans promote regular bowel movement, are a good source of energy, and also help to reduce cholesterol levels. Try them with some quinoa for a perfectly balanced delicious meal.
TIP 31
Lentils may be small but they’re nutritionally mighty. Lentils are a great source of cholesterol-lowering fiber, vitamins, minerals, protein, and they contain virtually no fat. They’re also great for stabilizing blood-sugar levels.
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