Nutrition
Concepts of healthy eating:
- Breakfast like a king; lunch like a prince; dinner like a pauper
- Large variety of foods. This avoids boredom and increases the chance
of getting all needed nutrients.
- Drink one or two glasses of cold water at least one half hour before a meal.
- Drinks of choice: water, skim milk, grain coffees, herbal teas.
Sports drink or fruit juices in small amounts only. All carbonated
soft drinks are harmful.
- Be aware of everything that you consume.
- Try to consume five or six meals a day.
- Never eat fried foods. No BBQ or any rich sauces or gravies
that have a high amount of fat or sugar.
- All meals are small and should be consumed every two to three
hours from the time you rise in the morning until about 6:00 PM. These
are ideal parameters. Get as close to these numbers as your particular
lifestyle permits.
- Menu Examples:
| Meals 1 and/or 2: |
- Cereals and whole fruits in early part of day.
|
| Meals 2 - 5: |
- Fresh, raw (or steamed) vegetables OR
- Plain pasta (with spoonful of olive oil, if desired) OR
- Sweet potato (baked)
|
| Meals 5 - 6 (Proteins): |
- Lean chicken breast
- Lean turkey
- Deep water fish (tuna) or salmon
- Brown rice with beans
|
NOTES: These selections are just a sample of the foods in these groups. Meals
consisting of a combination of proteins and carbohydrates (tuna/mac) are fine for
any meal from #2 - #6.