Vol. 2: YEAR ROUND NUTRITION TIPS

1. Small meals more often
2. Educate yourself
3. Avoid fast food
4. Balanced Meals
5. Drink Lots of Water

The secret to success is BALANCE. If you sometimes have a high-saturated-fat dish for dinner, balance it with lower-fat foods such as steamed vegetables or a fruit for dessert. The same idea applies to high-saturated-fat, high-trans-fat and salty snacks. Eat small amounts, and balance them with foods low in saturated fat, trans fat, cholesterol and sodium, such as fruits, vegetables, and fat-free milk products

Example of lunch and breakfast:
A. Bagel w/lowfat cream cheese
B. Whole Wheat and Natural Peanut Butter Sandwich
C. Meal Replacement Shake (ex.MetRx, healthy smoothie from juice bar)
D. Lowfat Yogurt w/nuts or granola
E. Nutrition Bar (Balance Bar, Cliff Bar) w/glass of milk
F. Fresh Fruit or salad
G. Split lunch into 2 meals; eat half now and other half in 2 hours

*As far as FATS, look for unsaturated fat totals. If it is high in saturated fat put it back on the shelf. (Ex.) Natural peanut butter if its high in unsaturated fat and low in saturated fat therefore it is excellent diet food.

-Calories: Are you overweight? Cut back a little on calories! If you eat 500 extra calories a day, that equals 3,500 calories a week. This amounts to a one-pound weight gain-and 52 pounds a year!
-Carbs. Look for low sugar high in fiber qualities
-Try to balance carbs & protein in every meal

REALITY CHECK
1. Be active everyday
2. Set small goals
3. Know your limits
4. Do not step on a scale...as much

Learn to live a more healthy lifestyle.

Vol. 1