Getting More…
Fruits and Vegetables
Fruits and vegetables help lower your risk of heart disease, some cancers and other diseases. They supply a variety of vitamins, minerals and fiber. When you east at least 5 servings a day of fruits and veggies, less room exists on your plate and in your stomach for higher calorie foods!
*Add at least 3 different types of veggies to your salad
*Add fruit to a bowl of cereal for more fiber.
*Eat Fresh fruit for dessert.
*Add frozen veggies to your favorite soup.
*On your sandwich add peppers, cucumber, tomato or cabbage.
*Turn your salad into your meal by adding 2-4 ounces of chicken or tuna, low fat cheese or beans.
*Set a fruit/veggie goal of 2 servings more than you currently eat.
Proteins
Proteins are made up of amino acids that are the building blocks of muscle and neurotransmitters in the brain, thus helping build stronger, bigger muscles and speeding reaction time in the brain and increasing alertness.
To make the most of your meals try to get a 10-20% portion of every meal or snack from protein. (Be cautious not to include too much protein to your diet because that can lead to dehydration and kidney strain.)
Protein ideas include…
*3 ounces of beef or chicken or fish
*Dairy products (cheese, yogurt, milk)
*Beans or Legumes
*Nuts (watch the serving size and fat content)
*Whole grains
*Put some meat on a salad
*Soy products (milk, tofu)
*Protein supplements (shakes, bars…but watch the sugar)