1.) Eat more fresh fruit and vegetables. Try to get as much color as possible and be sure to consume those with green, orange and yellow color. Include leafy green vegetables as well. Be sure to consume many of these fresh, not cooked or canned. That way you will be getting more of the essential nutrients and enzymes that promote good health.
2.) Eat more fiber. You need 20-30 grams a day. Consuming more vegetables, fruit, beans, and whole grains will provide fiber that will help regulate blood sugar levels, improve bowel function, reduce cancer risk and more.
3.) Eat less animal meat to cut down on saturated fat. Choose lean cuts of meat, cut off excess fat, take the skin off chicken before eating. Choose low fat dairy products from animals not treated with hormones or antibiotics.
4.) Eat less sugar & sugary foods. The new American Heart Association guidelines are no more than 100 calories or 6 teaspoons for women and 150 calories or 9 teaspoons for men. Sugar is the number one food additive so you must read all your labels. Eliminate sugary beverages, white bread, sweetened baked goods, sugary snacks etc.
5.) Eat more olive oil is contains mono-saturated fats which are good for your heart. Substitute it for butter or margarine.
6.) Eat more nuts. They contain healthy fats like omega 3 fatty acids that are good for your heart and cardiovascular system. They are also a good source of protein to substitute for meat.
7.) Keep portion sizes moderate. Use smaller plates at home so your full plate will actually contain less food. Don't order large sizes of anything and consider splitting a dinner when dining out.
8.) Consume more Calcium. Choose low fat, rBGH & rBST free dairy products. Yogurt also contains healthy bacteria for your gut. If you consume less dairy or none at all then eat dark green leafy vegetables, broccoli, almonds, pumpkin seeds, molasses and take a supplement containing calcium citrate.
9.) Eliminate high fructose corn syrup. This is one of the leading sources of simple sugars in the diet. Since it's introduction into the food supply obesity and diabetes have become explosive epidemics and threaten the health of millions of people.
10.)Drink more water. Start your day with at least one glass of filtered water (with a little lemon) first thing in the morning when you get up. You will be surprised at how much better you will feel. Consume at least 6-8 glasses of filtered water per day and don't count coffee or tea as part of this total.
Be well and Live Smart
Reference: UC Berkley Wellness Letter