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Ten Healthy Habits
1) Sleep! You should be getting 7 to 8 hours of sleep per night
2) Drink water
3) Consume the appropriate amount of calories per day
4) Don't drink your calories...avoid alcohol, soda, and coffee drinks
5) Plan your meals...avoid fast food!
6) Eat several small meals per day and don't skip meals (including breakfast)
7) Control your portions and your cravings
8) Reduce your sugar and sodium intake
9) Increase your fiber and protein intake
10)Keep a daily food and beverage journal
Ten Essential Nutrients
*A balanced diet is essential to a healthy lifestyle!
1) Water
Key Benefits: Hydrates, fights fatigue, repairs and protects skin, helps burn calories
Daily Intake: Minimum of 64oz
2) Fiber
Key Benefits: Curbs hunger, eases stress
Best Sources: Apples, pears, raspberries, baked potato (with skin), corn, olives, beets, squash, pumpkin, zucchini, asparagus, cabbage, spinach, beans, tofu, brown rice, Fiber One cereal, All-Bran cereal, Raisin Bran cereal, whole grain products, supplements
Daily Intake: 25-35g |
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3) Calcium
Key Benefits: Helps prevent bone loss (osteoporosis), helps maintain blood pressure, reduces symptoms of PMS
Best Sources: Skim/low-fat milk, cheese, and yogurt, broccoli, almonds, tofu, honey, calcium-fortified products, supplements
Daily Intake: 1,200-1,500mg
4) Vitamin C
Key Benefits: Reduces the risk and relieves symptoms of a cold, repairs and protects skin
Best Sources: Fruits and vegetables such as melons, bell peppers, leafy greens, potatoes, tomatoes, broccoli, cabbage, supplements
Daily Intake: 75-500mg
5) Vitamin D
Key Benefits: Helps regulate the immune system, fights depression, helps absorb calcium in the body, strengthens bones, teeth, and muscles, helps protect against autoimmune diseases and breast, ovarian, and lung cancers
Best Sources: Egg yolks, salmon, tuna, sardines, cod-liver oil, sunlight exposure (10-15 minutes two to three times per week), vitamin D-fortified products, supplements
Daily Intake: 800-1,000 IU
6) Carbohydrates
Key Benefits: "Good" carbs fuel the body with glucose (which is the main source of energy for brain cells), helps concentration, memory, and learning skills
Best Sources: Whole grain bread and pasta, corn, carrots, potatoes, bananas, oatmeal, rice
Daily Intake: 211-305g
7) Fats
Key Benfits: "Good" fats or non-saturated fats help nutrient absorption, nerve transmission, cell membrane integrity, and lower cholesterol
Best Sources: Olives, avocados, olive oil, canola oil, peanut oil, nuts
Daily Intake: 53-65g
8) Omega-3s
Key Benefits: Fights depression, regulates moods and emotions, assists in brain function
Best Sources: Salmon, tuna, sardines, fish oil, flaxseed, walnuts, pumpkin seeds, omega-3 fortified products, supplements
Daily Intake: 1-3g
9) Protein
Key Benefits: Provides energy, assists cell processes, builds and maintains muscles, organs, skin, and blood
Best Sources: Egg whites, lean red meat, fish, poultry, dairy products, tofu, nuts, beans, seeds, leafy greens, grains
Daily Intake: 50-90g
10) Iron
Key Benefits: Provides proper brain function, boosts energy levels, prevents anemia
Best Sources: Lean red meat, shrimp, egg yolks, leafy greens, dried beans and fruits, nuts, seeds, peanut butter, honey, tofu, iron-fortified products, supplements
Daily Intake: 18mg |
