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How to get started eating healthier

Looking to eat healthier? It can be easy if your focus on your goals and try these tips too.

Write yourself a letter, outlining your goals, time of completion and steps you will actively take to achieve those goals. Keep it with you. Do your best to see the possibility of a new you. Do your best to fulfill the program as outlined. Do your best to react to stress in a positive manner. Do your best to change your life.

Please keep a food journal detailing what you’ve been eating, as well as filling it with any favorite recipes you’ve found, and what works for you.

Here are some guidelines for preparing your meals:

  • Eat 9-11 servings of fruits and vegetables every day.

  • Eat color and variety as often as possible

  • Monitor and eat 25 grams of fiber daily including at least 5 grams of whole grains,

meaning that 5 grams of your fiber intake is not from fruits or veggies.

  • Eat 80-100 grams of protein.

  • Drink water over any other beverage with every meal.

  • Get at least 7 hours of sleep every day (making up hours on weekends if you cannot sleep at least 7 hours weekdays)

  • Find your breath and count five slow deep breaths every morning, lunch, dinner and before every meal.

  • Limit processed foods and be conscious of your choices each time you fuel your precious engine.

  • Eat at least 4-5 meals/snacks a day

  • Meals should have both protein and carbs and be under 450 calories

  • A good shake has both protein and carbs and is under 250 calories

Helpful Resources:

WWW.CHOOSEMYPLATE.GOV Visit this site to create a customized plate that includes recommendations for daily calories, fat and nutrients based on your age, gender, & activity level.

WWW.CALORIEKING.COM Visit this site to find the fiber and protein values of food.

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