Guidelines for a healthy diet

– Avoid sugar (sugar, honey or brown sugar) and starch (white flower products, white rice, potatoes, corn) intake.
– Avoid products with excess fat.
– Avoid alcohol. Alcohol lowers the sugar in the blood and will increase your appetite. Also have a high number of calories.
– Substitute starches (white flour products, rice, potatoes and corn) with vegetables.
– Increase protein intake, especially animal protein from egg whites, fish, poultry and lean meats.
– Trim fat from meat prior cooking.
– Limit juices. Fruit juices contain a lot of sugar. Choose fresh ones with no sugar added.
– Limit dressing, sauces and creams, they tend to be full of sugar and fat.
– Use olive oil, vinegar and lemon as dressing for salads.
– Try making lunch your largest meal. Most of the calories are burned in the daytime.
– Mode of cooking: steamed, baked, boiled and grilled. Avoid fried foods (either deep-fried or pan-fried).
– Use more herbs and spices to flavor foods.
– Never eat to quickly.
– Never eat too late. Avoid eating two to three hours prior going to sleep.
– Never go shopping for foods an empty stomach.
– Drink a lot of water, 8-10 cups per day.

By Florin Olteanu, Certified Nutritionist/FitnessPTO

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