Buy only all-natural brands of crackers, cookies, cereals and breads that are high in fiber and low in salt, sugar, transfats and saturated fats. DON’T EAT JUNK: Minimize fast food and processed foods. Indulge occasionally, but most of the time you need to cook healthy meals at home, from scratch, using fresh whole foods. Do not drink soda or other sugary drinks, but stay hydrated by drinking six, 8 oz. glasses of water per day. Green tea is also a great thirst quencher. Minimize simple carbohydrates made with white flour and refined sugar. They taste delicious—especially when combined with fat as in baked goods. But, they are virtually useless for anything other than gaining weight. Alcohol has 110 calories per serving. Women should limit to one drink or less per day and men should limit to two drinks or less per day.
NUTRIENT DENSITY Below we have compared 100 calorie portions of broccoli and steak. As you can see, when you fill your plate with nutrient dense foods, you can eat much larger portions which will not only satisfy your hunger, but will fill you with the nutrients your body needs for health and vitality. Protein
Fiber
Calcium
Iron
Folate
Weight
Broccoli
11g
11g
118mg
2.2mg
200mcg
12.6oz
Steak
6g
0
2mg
.8mg
2mcg
1oz