When eating your meals each day you want to eat at least half of your grains as whole grains. Whole grains make you feel full for a longer period of
For your diet and nutrition plan you can eat wholegrain breads versus white bread. Choose brown rice instead of white rice. Use whole wheat pasta
versus white pasta. Make sure you substitute the wholegrain food for the refined food--do not just add more whole grains to your diet.
If you love to eat pancakes and/or waffles you can create your own with using whole wheat flour for half of the white flour. You will still need to use
some half of the white flour for your pancakes and waffles to turn out correct. Add the whole wheat flour to muffins, breads and any other baking foods
for a healthier diet and nutrition plan.
When breading your fish or chicken you can use wholegrain cereal that is not sweetened. Simply crush up the cereal, dip your meat into a mixture of egg
and milk and lastly cover with your breadcrumb mixture.
Eat plenty of vegetables, fruits, calcium rich foods, lean protein meats and make sure you get enough water, exercise, multivitamins and sleep in your
diet and nutrition plan.
For breakfast you should eat some protein and fiber. Choose low fat meats, eggs, dairy or beans. You will find fiber in wholegrain foods, vegetables
and fruits. An excellent breakfast includes an egg, an orange and a bowl of cereal with low-fat milk. Make sure you eat your breakfast so that you can
start your day off the right way. You will have more energy to work and stay full longer when you follow these breakfast tips.
If you choose to eat doughnuts, cereals filled with sugar, syrups and white breads you will find yourself hungry quickly as well as tired. For maximum
diet and nutrition skip these foods as much as possible.
Some people do not like to eat a big breakfast. If you are one of these people you can split your breakfast into two smaller meals. Eat an egg at home
whether it is hardboiled, over easy, poached, etc. In two hours when you are feeling hungrier you may choose a handful of nuts to snack on along with
an apple or other fruit.
For your diet and nutrition plan your lunch should contain protein, grains, fruits and vegetables. Drink a glass of low-fat milk to get your dairy in.
Dinner should include a fist sized portion of meat, half of your plate filled with fruits and half of your plate filled with vegetables. Serve with a
low-fat glass of milk.
Two small snacks per day are suggested to keep your metabolism running smoothly, your energy higher and feeling full.
The food pyramid suggests that each person should get 6 - 11 servings per day in the bread, cereal, rice and pasta group. The fruit group shows you
should get 2 - 4 servings. The meat, poultry, fish, dry beans, eggs and nuts group show 2 - 3 servings, the vegetable group shows 3 - 5 servings, the
milk, yogurt and cheese group show 2 - 3 servings and the fats, oils and sweets are at the top of the pyramid to use sparingly.
You may talk to your physician about your daily diet. Each person varies by weight, gender, physical amount of exercise and health in how much food
that should be consumed. Your physician should be able to give you a better exact quantity of foods that you should be consuming at each meal per your