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Nutrition Tips and Guidelines

Tips for Healthy Living

  1. Drink plenty of water. Fatigue, headaches, and irritability, all of which can stimulate excess eating, can be relieved with adequate hydration. Most adults need 64-96 ounces of water daily, depending on weight, activity, and the temperature and humidity of their environment. Water is also important for all the body’s systems, so feelings of well-being, clarity and satiation can all be promoted with improved hydration.
  2. Fiber helps the gut. It also binds to fat in the digestive tract, carrying those fats out of the body. We need about 35 gm of fiber per day.
  3. Regular meal times create regular stimulation of digestive enzymes at those times of day so that nutrients from the foods we eat can be more easily assimilated. Eating at different times each day means the digestive system isn’t primed for action and digestion may be less efficient, leading to less satisfaction from what we eat as less of it is easily broken down for assimilation.
  4. Large breakfasts, moderate lunches and small dinners help us avoid unhealthy snacks and excessive meals. A healthy breakfast that includes a protein helps us avoid unhealthy snacks in the middle of the morning and makes a moderate lunch more appealing than the often excessive meals that contain excess calories.
  5. Try keeping a food journal for a couple of weeks to record what you eat each day and how you feel during that day. It can be very surprising to learn that certain foods that you have eaten regularly may be associated with having lower energy or poor mood and hour or two later and that other foods actually improve the way you feel. Recording in your food journal can help you learn what foods help you feel good and which do not.
  6. Eat whole grains and fresh fruits and vegetables.
  7. Avoid processed foods, especially those that contain high fructose corn syrup, artificial sweeteners, and food preservatives. These foods typically contain highly processed foods that have low nutritional value and high calorie value.
  8. Plan meals so that half the plate is a green vegetable. Choose your protein and grain after choosing the vegetable for your meal.
  9. Increase metabolism with at least 30 min of aerobic activity several times per week. Find something you enjoy doing on a regular basis.
  10. Stress management often improves healthy eating. Explore the many options for stress management that Health Center offers.
  11. Breathe well with good posture so that you are using the bottom of your lungs. This will increase energy, ease and mental clarity for making better decisions about food.
  12. Posture that is well-aligned will create less stress on the body and improve breathing and energy. Exercise, dancing or yoga can all improve posture.