8 Ways to Improve Nutrition, Lose Weight and Feel Better!

Eat when you’re hungry. 

And eat often, so you’re never famished.  But have your last meal at least three hours before bed.

Change your plates. 

Switch to 9-inch plates for meals, not the usual 11- or 13-inch variety.  Smaller plates = smaller portions.

Eat these every day:{1) 

ü  9 handfuls of fruits and vegetables

ü  At least 1 ounce of nuts (a small handful)

ü  High fiber, whole grain bread or cereal, especially in the morning

Eat fish at least 3 times a week. 

Ideally salmon, mahi mahi, tilapia, catfish or flounder.

Be a hot tomato. 

Eat at least 10 tablespoons of cooked tomato products (ketchup, marinara sauce) a week for a healthy dose of the antioxidant lycopene, which can decrease the risk of prostate and other cancers.

Avoid these like a hot potato:

ü  Anything that contains trans and/or saturated fats

ü  White foods: white bread, white rice, white pasta, white sugar, creamy sauces.  White tends to go with foods that are highly processed, high fat, or both.

ü  Products that list simple sugars, including high fructose corn syrup, in the first few ingredients; they make you crave high-calorie food and put your blood sugar on a roller coaster

Before you eat, drink. 

Have 1 or 2 glasses of water before every meal to help fill you up.

Take daily: 

ü  Vitamins and minerals that contain at least 800 micrograms of  folate, 400 IU of vitamin D, 1,200 milligrams of calcium, and 400  milligrams of magnesium.

ü  If you don’t eat fish, an omega-3 supplement that contains 2  grams of these heart-healthy fatty acids.

From YOU: The Owner’s Manual by Michael F. Roizen MD & Mehmet C. Oz MD