Nutrition Corner

New “Rules” for Healthy Eating

1. Eat breakfast every day
2. Eat 3 meals every day and 1-2 snacks
3. At each meal, eat high fiber complex carbohydrates, lean protein and healthy fats such as olive oil, nuts or seeds
4. Avoid processed foods
5. Avoid simple sugars
6. Avoid high fructose corn syrup
7. Avoid hydrogenated or partially hydrogenated fats and trans fats
8. Avoid products made with white flour (bread, pasta, etc.)
9. Include fresh herbs and spices daily
10. Avoid/ limit sugar substitutes
11. Drink plenty of water and green tea
12. Avoid eating 2-3 hours before going to sleep
13. Enjoy soymilk and other soy protein products

HEALTHY FOOD SELECTIONS

Fresh fruit and vegetables
Wholegrain breads and cereals
Brown rice
Nuts & seeds
Olives, olive oil
Coconut and coconut milk
Flaxseed (ground)
Legumes
Seafood – especially salmon & tuna
Soy protein, tofu, texturized vegetable protein
Natural peanut butter or other nut butter

Mary Webb, RD LDN CDE

Registered Dietitian/Licensed Nutritionist/Certified Diabetes Educator

Home