Basic Rules of Thumb

Eating healthy doesn't have to be complicated. Following some simple guidelines can help ensure that you are healthy and look and feel your best for life.

Do:

1. Drink lots of water.
   You should try to have 8 glasses of water a day. It helps keep your body in good shape and helps you stay full.
   
   
2. Eat Tons of Vegetables.
   Eating vegetables is an easy way to be fuller, longer and to make sure that you are getting plenty of fiber. And as a bonus, the calories for what you would eat add up to very few compared to other foods.
   
   
3. Fill with Fiber.
   Ensure you are getting enough fiber at each meal. This will help you stay fuller longer, keep your digestive tract in good shape and keep your heart healthy.
   
   
4. Obsess about Olive Oil.
   When a recipe calls for oil, use olive oil as much as possible and use it sparingly. The next best oils are vegetable oils.
   
   
5. Pay Attention to Portions.
   Believe it or not, this can be the biggest area of pitfall for people. They eat all the right things, but tend to eat too much without even realizing.
   
   
6. Keep your Carbohydrates in Check.
   When eating carbohydrates, limit simple carbohydrates (fruits and non-fat and low-fat milk products) to the morning and mid-day.
   
   
7. Mix Starchy and Fibrous Complex Carbs.
   Try to eat both complex fibrous (vegetables) and complex starchy carbohydrates (grains, cereals and legumes) together. This helps to slow the digestion of starchy vegetables.
   
   
8. Eat well and Eat Often.
   Breakup your caloric needs throughout the day by eating smaller meals every 2 to 3 hours to add up to a total of 5 to 6 meals a day. This will keep your metabolism revved throughout the day.
   
   
9. Balance each Meal.
   It is best to have protein, carbohydrates and fats in each meal. This helps to keep you fuller longer.
   
   
10. Make Protein your Pal.
    Try to incorporate 2 – 3 oz. of protein at every meal. This will help to keep you full longer.
    
    
11. Supplement with a Daily Multi-Vitamin.
    To ensure you are getting all of the micronutrients (vitamins and minerals) you need, take a multi-vitamin daily.
    
    

Limit or avoid:

1. Intake of Alcohol.
   Alcohol is actually a diet killer in that each gram consumed adds 7 calories to your diet (as compared to proteins and fats which only add 4 calories per gram).
   
   
2. Fried Foods
   These add tons of calories and bad fats to your diet. Try grilled, baked and broiled options instead.
   
   
3. Processed Foods (those that are manufactured as opposed to natural, from the ground, earth or animals).
   If you do eat something that has been manufactured (anything canned, packaged, etc.) try not to eat anything that has partially or fully hydrogenised oils.
   
   
4. Non-Whole Grains (White/Bleached Flour Products)
   Don't eat any bread, cereal or grain products that have been processed or bleached. Only eat those that are made from whole grains.
   
   
5. Fruit Juice
   Although fruit is healthy, fruit juice tends to be less than healthy. Fruit offers you the benefits of fiber, which helps to reduce cholesterol and risks of heart disease, as well as the threat of Type II Diabetes. Unfortunately, fruit juice offers no fiber and is very high in sugar content, which can cause you to not feel satisfied, and can make your blood sugar peak and valley (just like candy).
   
   
6. Fatty Meats
   When eating meats, always strive for leaner options: skinless, white meat poultry and fish are the best sources for this. Avoid sausage, bacon and fatty cuts of pork, lamb and meat.
   
   
7. Sugar
   Avoid foods with refined sugars. These include candy, soda, chocolate, sugar, syrup, jelly and jam, cookies and baked goods. If something has sugar in it, it should be natural (e.g., fruit).