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Nutrition Tips

• Eat at least 5 Fruits and Vegetables each day.
  • Make it colorful by adding a variety of different Fruits and Vegetables. Each color has provides a different phytochemical that is beneficial for your body.
    
• Drink at least 6 to 8 glasses (8oz) of water per day.
  • If you feel thirsty its probably to late you are already on your way to dehydration.
    
• Stay away from FAD diets.
  • Focus on what you are eating as well as portion size. We are so use to our Texas size portions we feel we are getting short changed if our plate isn’t full. Those extra portions are causing those extra pounds.
    
• Exercise a minimum of 30 minutes 3-5 times per week.
  • If your not enjoying what you are doing try something new, such as, gardening, running, swimming, cycling, aerobics, yoga or anything else that gets your heart rate up and causes you to break a sweat. Don’t forget to check with your physician before starting any exercise program.
    
• Always eat Breakfast and don’t skip meals.
  • Try to eat more frequently but smaller meals to help increase metabolism. EXERCISE is another great way to help speed up your metabolism.
    
• Don’t forget about the fiber.
  • Goal for most adults is to eat between 25-30 grams per day. If you are like many Americans you’re probably not getting enough fiber. Don’t over load your body in the beginning. Start yourself out slowly and work up to this goal.Food choices are fruits, vegetables, whole grains, legumes, nuts and seeds. With the increase of fiber in your diet it is very important to increase your fluid intake.
    
• Calcium is something we tend to not pay as much attention to as we get older but it is important at every stage of life.
  • If you cannot tolerate dairy products make sure you eat plenty of calcium-fortified foods. Other suggestions are soymilk, tofu, almonds, dry beans, canned fish that include bones, and dark-green leafy vegetables.
    
• Cut the fat.
  • You want to limit your saturated fat to 8-10% of total calories and limit your total fat to no more than 30% of total calories.
    1. Look for lean, loin, or Round products in the meat section. Trim all visible fat off products before cooking.
    2. Remove the skin on chicken or turkey before cooking.
    3. Switch to Low Fat or lite products.
    4. Bake, Broil or Roast your meals instead of Frying.
• Get plenty of sleep.
  • Your body runs more efficiently when it is well rested.
    
• Always consult your doctor before starting any diet or exercise program.