20 Quick Tips For Healthy Eating

1. Eat like a King or Queen in the morning, a Prince or Princess in the afternoon and a Peasant in the evening.
2. Organic is best. Fresh is better than frozen, frozen is better than canned.
3. Don’t skip breakfast. EVER.
4. Avoid eating within 4 hours of bedtime
5. Protein is your friend. .75 grams to 1 gram per pound of lean body mass. For easy math, if a person weighs 100lbs and has 20% body fat then they have 80lbs of lean body mass. They should eat 60 to 80 grams of lean protein per day.
6. Your carbohydrate sources should come from fresh fruits and vegetables. Pasta, Rice, Breads and Potatoes are not necessary for most people, and only lead to weight gain...and you and I are “most people”!
7. Eat some Protein at every meal.
8. Eat at least 4 times (5 or 6 is better) per day.
9. Eating too little is almost as bad as overeating. Eating too little also works to make you fat. Women need at least 1200 calories per day and guys need at least 1500 calories per day.
10. Protein is your friend (yes I know this is the second time)
11. There is nothing that comes through a drive through window that is going to help you look better, feel better, and lose body fat. Seriously – nothing.
12. Looking the way that you want to look takes  a little prep work. Just expect to prepare your meals for the week ahead of time every Sunday. It can easily be done, I’ve done it for the past 2+ years
13. Invest in a hot/cold lunch cooler, Tupperware and Blue Ice.
14. Before you eat every meal, BE THANKFUL for the food. Religious or not, there is scientific evidence that proves digestion and nutrient absorption is increased when starting from an attitude of thankfulness before eating. Try it!
15. AVOID Artificial Sweeteners and High Fructose Corn Syrup like your life depends on it.
16. Read Labels! At the grocery store if what you are about to buy is “ready to eat” “heat and eat” or “grab and go” with a list of 10 or more ingredients, especially if it has ingredients that a 5 year old could not pronounce and wouldn’t recognize as food if he/she saw the word on a flash card, don’t by it.
17. Fat friends make you fat 100% of the time. This has been concluded in study after study. This is harsh, but it’s true. You don’t have to lose their friendship…just don’t put yourself in situations where you will be tempted to over eat or eat things that you know you shouldn’t out of peer pressure from your friends.
18. Allow yourself 1 cheat meal per week.
19. Keep a food journal.
20.  Eat some Protein at every meal (yep there it is again!)

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