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Simple tips for eating well

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Posted: Wednesday, April 17, 2013 4:00 am

When you fuel your body each day to handle all the tasks you need to do, follow a few simple tips to optimize the nutritional value of daily intake.

EAT WITH A PURPOSE:

Increase your metabolism by eating five times per day, including a healthy breakfast, lunch and dinner (watch your portions) with healthy snacks in between.

It is best to consume the bulk of your calories early in the day. It’s true that breakfast is the most important meal of the day. Skip breakfast pastries and eat fruit in the morning when your will power is strong.

Try not to eat after 8 p.m. Brush your teeth after dinner to reduce your urge to snack before bed.

Eat slowly. Do not watch TV, surf the web, work at your desk or read while eating. Focus on the meal and savor each bite. Put your fork down in between bites.

Make cooking an activity to enjoy. Cook a couple of healthy meals for the week on the weekend, when you have more time.

Keep a food diary for a few days and calculate your calories. Most people grossly underestimate the amount of calories they are eating.

CHOOSE NUTRITIONALLY DENSE FOODS:

Minimize red meat and processed meats. Best sources of lean meats are fish & poultry. Legumes and tofu are great vegetable-based proteins.

Eat fish twice per week. Fatty fish, like tuna and salmon with high amounts of Omega-3 fatty acids, is particularly heart healthy.

Strive to fill half your plate with fruits and vegetables. They are nutritionally dense and low in calories.

Buy only all-natural brands of crackers, cookies, cereals and breads that are high in fiber and low in salt, sugar, transfats and saturated fats.

DON’T EAT JUNK:

Minimize fast food, processed foods and soda. Indulge occasionally, but home-cooked meals are best, and be sure to stay hydrated with six, 8-ounce glasses of water per day.

Koko FitClub is located at 10785 N. Oracle Road, in the Home Depot shopping center. Schedule a complimentary tour by calling 445-4515 or online at www.orovalley.kokofitclub.com.

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