I found this list of five nutrition strategies on the front page of a healthy eating group on MySpace (http://groups.myspace.com/healthyeatingrecipes).
Five Basic Nutrition Strategies For Healthy eating:
- Low-Glycemic Foods:
Low-glycemic foods are carbohydrates that breakdown slowly, releasing sugar into the bloodstream gradually rather than all at once. These foods almost always contain fiber. The fiber is what is mostly responsible for slowing the absorption of the sugars. These foods can provide long-lasting energy. Most vegetables (especially dark green), most fruits, whole-grains and nuts are high-fiber, low-glycemic. For optimal health, get your grains intact from foods such as whole wheat (whole-grain) bread, brown rice, whole-grain pasta, and other possibly unfamiliar grains like quinoa, whole oats, and bulgur.
- Eat More Protein:
Your body requires more energy (calories) to process protein than it does carbohydrates. Eating more protein can increase your metabolism, thereby increasing your body’s ability to burn fat. Protein is necessary for your body to build muscle, and building more muscle increases your ability to burn fat. Good options include eggs, low-fat or no-fat dairy products, lean grass-fed meats, poultry, seafood and whey protein supplements. Nuts and legumes are also excellent sources of protein; plus you get the added benefit of fiber, vitamins, and minerals. Legumes include black beans, red beans, pinto beans, navy beans, garbanzos, and other beans that are usually sold dried.
- Eat Frequent Small Meals Throughout The Day:
Eat 6 smaller meals per day, rather than 2-3 larger meals. This will ensure that you will supply your body with the necessary nutrients to build muscle and burn fat while increasing your metabolic rate. It will also supply a constant stream of energy to prevent fatiguing early and prevents the body from kicking into starvation mode. If this happens, your body will burn muscle for energy increasing your body fat stores as well as slowing down your metabolism.
- Eat Balanced Meals:
I eat lots of chicken and fish plus an occasional serving of lean grass-fed red meat. I love my salads and veggies. Beans, brown rice and whole-grain pasta are my side dishes. I snack on fruits and nuts and high omega peanut butter with whole grain crispbread. I top whole-grain cereals (hot and cold) and yogurt with wild blueberries or raspberries every day. I drink low fat milk everyday which I use also in protein smoothies. My meals are simple and nutritious. I balance my meals by making sure I’m eating plenty of protein and fiber in each meal. I do NOT eat ANY simple carbs. No sugar, no white flour, white rice or white pastas. I drink at least 8 glasses of water every day!
- NEVER SKIP BREAKFAST:
This is the one meal you cannot afford to miss! Jump start your day with a high-fiber, high protein meal containing complex carbohydrates, avoiding simple (sugary) carbohydrates which trigger hunger and sleepiness a few hours later. Choose whole-grain cereals that are loaded with fiber and protein instead of sugar (i.e. Kashi Go Lean, Uncle Sam, or Oatmeal). Top with low-fat milk or soy milk and sliced almonds. Sweeten with blueberries or raspberries for a boost in disease fighting antioxidants. Smoothies are great for breakfast too!
