1. FIVE servings of fruit and vegetables each day. Each 1/2 cup is a serving, except leafy greens which require 1 cup. A single piece of fruit is also one serving.
2. Choose whole grains when possible. Replace that white bread and pasta with some better for you brown stuff! (Check the labels; enriched flour is a no-no)
3. TWO dairy servings a day. Each serving should contain at least 30% of the RDA of calcium. 1 cup of milk is a serving, as is 1 ounce of cheese.
4. DRINK 6 to 8 glasses (1 glass = 8 ounces) of water each day.
5. Two servings of healthy oil each day. (1 teaspoon = 1 serving) What counts as a healthy oil? Olive, canola, safflower, sunflower, or flaxseed.
6. Two servings of lean protein each day. Lean meat, fish, skinless poultry, and eggs all count towards this requirement.
7. Limit sugar and alcohol. (GROAN, right?) If you must have a drink, stop at one and try to make it a low calorie one at least.
8. Vitamin! This is the easy one. Take your multivitamin each day and you can check this one off.
I'm going to attempt to follow these again; I do lose better and FEEL better when I follow the plan correctly.
No comments:
Post a Comment