Original Author: Jayson Hunter RD, CSCS 
www.mealplans101.com
Most individuals do not eat like they are supposed to. Out of
those individuals 95% of them don’t realize that by making
10 simple changes to their eating lifestyle they can improve their
diet by 90% along with improving their health and overall well-being.
Apply these changes to your diet today and you too will be experiencing
an increased benefit to your health, probable weight loss, a leaner
body, and likely improvements to your blood profile. This all equals
a longer healthier life.
Now let’s get started so you can benefit from these 10 simple
changes that everyone can make immediately.
1. Hydration: Is there a difference
Consume Green Tea or Water instead of calorie filled drinks such
as soft drinks. Green Tea has many health benefits and is a powerful
antioxidant. You should be drinking 1ml of non-caffeinated fluid
for every calorie that you consume. This works out between (8-12)
8oz glasses of Green Tea or Water a day.
2. Benefits of Fiber
Recommend consuming 25-35 grams of fiber per day. Since the average
diet contains only 14 grams we could all use more fiber. Fiber
will help satisfy hunger pangs as well as control insulin and
blood sugar levels which tend to promote fat storage when they
are elevated. By simply eating at least 1 serving of fruit and
vegetables at every meal should get you to the goal of 25-35
grams of fiber per day.
3. The Importance of Protein
Eat lean protein sources which include; lean beef, chicken breasts,
turkey breasts, salmon, low-fat cottage cheese and other low-fat
dairy products, and whey protein powders, at every meal. This
will also help control insulin levels and satisfy hunger pangs
which tend to promote fat storage. You will find yourself naturally
eating less food throughout the day if you eat some type of lean
protein at every meal.
4. Frequent Meals: Why?
Eat 4-6 small meals day a day instead of the usual 2-3 large meals.
Eating frequently will help regulate and boost your metabolism
to burn more calories. By also including your protein and vegetables
at these meals you will tend to eat less overall thereby reducing
your calorie intake.
5. What are Whole Foods?
Consume whole foods that are high in fiber and low in sugar such
as lean protein (lean beef, chicken, fish, and whey protein),
fruits & vegetables (oranges, apples, strawberries, blueberries,
broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts),
and whole grains.
Try to minimize processed foods that come in a box or a bag. Instead
choose whole grain choices such as whole wheat foods, oatmeals,
and vegetables.
6. Healthy Fats: Yes, there are healthy fats
Consume adequate amounts of healthy fat foods such as olive oil,
walnuts, almonds, or other Omega-3 products. Healthy fats are
great antioxidants as well as help with brain function and many
other essentials processes that take place in the body on a daily
basis. Essential Fatty acids also help prevent certain diseases.
7. Superfoods
Include what I call “Superfoods” into your meal plan on a daily
basis. These include but not entirely lean meat, salmon, low fat plain yogurt,
tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or
flax meal), green tea, and various beans. These are just some of the “Superfoods” you
should be incorporating into your daily meal plans.
8. Fat
Keep total fat intake under 30% for the day. This can be accomplished
by not adding too many extra fats such as butter, sour cream,
mayonnaise, etc. This doesn’t mean you have to completely
eliminate these items, but do not eat them as a regular food
item every day.
9. Food Log: Yes, this is the most important step
Record what you eat and drink. You will be amazed at what you consume
and not even realize you did it until you right it down and reflect
back on the day. Keeping a food log is critical to your success
because if modifications need to be made you need something to
be able to evaluate and analyze. If changes aren’t happening
like you had hoped the answer can usually be found in your food
and or exercise journal.
10. Food Labels
Review food labels. Avoid foods packed with excess sugar, calories,
or foods that contain any trans-fats. You should be looking for
more natural foods and not overly-processed foods. Ingredients
to look for and avoid or minimize if they are one of the top ingredients
listed in the ingredients list: Sugar, High Fructose Corn Syrup
and Hydrogenated or Partially Hydrogenated Vegetable Oil.
If you see these ingredients listed at the top then that means
the product is made up of that ingredient as it’s largest
source.
Now I don’t expect you to make every change in one day.
What I do expect is that if you are serious about living a better
life and a healthier life then you need to make these changes over
the next 4 weeks. The best way to accomplish this task is to map
out your plan. Create meal plans and have a plan of attack in place
in regards to what you are eating and when.
You will start to see just how easy it is to live a healthier
life and achieve the goals that you desire.
About the Author:
Jayson Hunter, RD, CSCS, is a registered dietitian and fitness
professional with more than 10 years of experience. He has worked
with 1000’s of individuals in achieving their ideal body
and has been published in numerous magazines. He is also co-creator
of Meal Plans 101 nutrition software. For more information on how
you can utilize Jayson’s expertise go to www.mealplans101.com
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