The Basics of Food & Nutrition

• Eating a wide variety of foods is great for your body; try to eating many different types of (healthy) foods every day.
• Choosing Whole Grain products can have great effects on your body. At first, they're a bit hard to "swallow", but once you get used to them, you won't even miss the old food. This includes Pasta, Bread, Rice (Whole Rice), and anything that had flour in it.
• Minimize Saturated fat intake: Saturated fat is solid in room temperature (fat in meat or butter, for example) as opposed to oils. Choose lean meats (such as chicken or turkey breast) over fatty ones, and take the skin off before eating chicken or turkey. Prefer low fat dairy products as well.
• Eat plenty of fruits, vegetables, grains, and legumes, both with your meals and as snacks. Green leafy vegetables, such as spinach and cabbage, are especially recommended.
• Remember the three white elements: Sugar, Salt and White Flower are bad for your health. Minimize their intake as much as possible.
• Then there's Omega-3 fatty Acids: Mostly found in fish, these can be bought in capsules and have been shown to have health benefits according to the FDA, albeit non-conclusive.
• Try eliminating sweetened drinks from your diet. This might be difficult, but it's also important. In roughly 21 days, you'll get used to water.
• Don't go crazy with Caffeine & Strong Alcoholic beverages. They have negative effects on your health over time.This doesn't mean you have to eliminate them completely, but perhaps make a conscious choice to watch the amounts.
• Read the nutritional labels on foods before you buy them. You might be surprised at the content food you buy regularly. Be especially wary for Trans fat, Saturated fat, Cholesterol and Sugars. Learn how to read labels from the FDA.
• Refined is bad - fresh is good! Microwave meals and all their counterparts aren't the best choice. Try to cook as much as you can. You should know that some of the nutritional value of food is lost in cooking. Learn how to get food from the garden to the table with a minimal loss of nutrients here.
• Don't rely on supplements. A natural, balanced diet can fulfill all your body's natural needs. It's recommended to take supplements only as ordered by your doctor, nothing more and nothing less.
• Keep portions moderate, especially high-calorie foods. Serving sizes are much larger than really needed, particularly in restaurants. Try eating a smaller portion than usual. Once finished, wait 5 minutes. If you're still hungry, take another small portion and wait 5 minutes.
• Don't skip meals. You'll make up for them later - and then some.
• Plan ahead! Don't get yourself in to situations where you're forced to eat things you don't want to. For example, if there's only fatty food at your work place, bring food from home.