Feel Better by Eating Well

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Step1 waterbottle_Thumb.jpg Water in a reusable container – a smarter choice SODA: Eliminate anything carbonated from your diet. Of course regular sodas are loaded with sugar and that’s not good. Diet sodas are full of chemicals and there are stories about how they encourage weight gain too in their own way. There is no nutrition in soda. You don’t need it.
Step2 stevia_Thumb.jpg Artificial Sweeteners: These are chemicals. They aren’t good for your body. Try using raw honey or stevia instead.
Step3 lowfat_Thumb.jpg Low Fat cottage cheese is great with fruit! Try to eliminate full fat dairy items like whole milk, sour cream, yogurt, cheese . . . buy the lowfat or no fat variety. A lot of adults can’t tolerate dairy anyway. Consider using rice milk for cooking.
Step4 wholewheat_Thumb.jpg Eliminate White Bread and White Flour: “Enriched” means that nutrients were stripped away in an effort to make the bread white, then added back in synthetically. Your body turns this kind of carb right into sugar. Buy whole grain breads only! This is such an easy switch to make. Whole grain breads are available in every form imaginable: hamburger buns, tortillas, english muffins, pastas….all are widely available. When you bake, use half whole wheat and half white flour instead of all white flour.
Step5 grapes_Thumb.jpg Fruit Juices: The are a healthier option than soda, and there’s nothing wrong with having your glass of OJ in the morning, but keep in mind that they are heavy on the calories. You are much better off eating the actual fruit since that way you also get the fiber and fewer calories. This might be more applicable to the kids than it is for you.
Step6 contessa_Thumb.jpg Contessa Green Cuisine is a smarter choice than most frozen and canned foods.  Just look at the salt and fat content on most of them. Marie Callendar’s and Stouffer’s are notoriously full of salt and fat. Lean Cuisine and Smart Ones are better. Contessa “Green Cuisine” is a pretty smart choice. Salt is really something to watch. Always look at the label. Spaghetti sauces are also loaded with it. Look at the labels and choose the lowest one.  Canned vegetables can often be purchased in a “no salt added” form. I always look for these and get them instead when I can. Replace frozen and canned vegetables with fresh ones.
Step7 cheerios_Thumb.jpg ANY Prepared and Processed foods: Shy away from anything that contains High Fructose Corn Syrup. Sugary cereals and fruit snacks gotta go! Look out for Partially Hydrogenated Vegetable Oil… this is trans fat and is bad news. Deli meats like ham, turkey and hotdogs are full of nitrates which are no good either.
Step8 almonds_Thumb.jpg Almonds- grab a handful for a smart snack Increase your intake of whole grains, lean meats and other healthy proteins (nuts, eggs, dried beans, tofu). A high protein diet will help suppress your appetite. Eat fresh vegetables and fruits every day.


  • Foods to avoid or limit include:
  • Whole milk, cream, and ice cream
  • Butter, egg yolks, and cheese—and foods made with them
  • Organ meats, such as liver, sweetbreads, and kidney
  • High-fat processed meats, such as sausage, bologna, salami, and hot dogs
  • Fatty meats that aren’t trimmed
  • Duck and goose meat (raised for market)
  • Baked goods made with egg yolks and saturated fats
  • Fried foods
  • Saturated fats, including coconut oil, palm oil, and palm kernel oil
  • Solid fats, such as shortening, partially hydrogenated margarine, and lard

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