- East breakfast daily
- Add protein for breakfast
- Combine protein and “whole” carbohydrates with each meal
- Eat slow, taste your food
- Eat 5-6 small, low glycemic meals/day makes you feel less hungry and more satisfied
- Try to eat every three to four hours a day to keep blood sugar and insulin levels balanced
- Eat healthy snacks with protein –almonds
- Choose healthy snacks- olives, nuts, plain popcorn, hummus dip with cut up vegetables, low fat string cheese, low fat yogurt
- Choose heart healthy fats like olive oil, nuts, avocados, seeds, nut butters
- Drink water first thing in the morning when you wake up
- Drink water daily, approximately ½ of your body weight in ounces
- Remove crackers, chips, pastries and sweetened drinks from your home
- Avoid fast food and products with high fructose corn syrup
- Eat whole grains, beans, sweet potatoes, winter squash, broccoli, cabbage, green beans, leafy greens, spinach,
- Eat whole fruit rather than fruit juice such as berries, cherries, apples, strawberries, pears,
- Aim for vegetables to take up 60% of your plate, protein 25% and 15% high fiber grain
- Know your numbers, resting heart rate, blood pressure, blood glucose, cholesterol (HDL/LDL), waist circumference, body mass index
- Move your body daily for 30 minutes, preferably walking, include stretching and strength exercises as part of your program
- Take time to relax daily
- Stop smoking and reduce caffeine intake
- Get 8 hours of sleep a night
- Keep track of your success, monitor your goals, measurements, activity and nourishment
