- 1). Divide your food into fruits, vegetables and proteins such as meats, nuts and legumes, dairy, and meat substitutes.
- 2). Make each meal a combination of two of the food categories. For example, combine one serving of salmon with one pear, or a serving of beans with one serving of cheese -- or one serving of carrots with an apple.
- 3). Eat five to six small meals per day, using different combinations of food categories. An example of a full day's menu might include scrambled eggs and cheese in the early part of the morning, apple and orange later in the morning, chicken breast and asparagus for lunch, yogurt and blueberries as an afternoon snack, salmon and salad for dinner -- and cucumber and melon for dessert.
- 4). Drink lots of water throughout the day.
- 5). Avoid beverages that have more than 10 calories.
- 6). Begin an exercise routine if you don't have one. Start by walking at a fast pace for 30 minutes three times per week. If you already have an exercise routine, add something new to keep it interesting.
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