Diet Checklist


  • Enjoy fresh fruits and vegetables throughout the day.
  • ..and don't forget nature's perfect protein... eggs! Protein portions for each meal should be about 3-4 oz., about the size of ;your palm.
  • These calcium-rich foods are also high in protein. Have a problem with lactose? Try goat or soy milk.
  • Pick wheat or whole grain bread over white.
  • Unsalted nuts (almonds and walnuts are best), avocados, and olive oil are great examples.
  • This will keep your metabolism fired up and you'll always feel satisfied.
  • Lowfat dairy products and some whole grains are a good mix and may help you sleep better.
  • They can make your dishes more flavorful without the extra sugar and preservatives found in bottled sauces.
  • Make yours with milk or plain yogurt, and top with bananas, ;cinnamon ;or berries for sweetness. Just be sure to get the regular stuff (not quick-cooking or instant). It only takes about 10 minutes to make, and is the perfect breakfast.




Trying to lose weight for the summer? Incorporate these healthy eating habits into your lifestyle and you'll notice big! Eat fresh, whole foods, drink plenty of water, and watch the pounds drop - the healthy way!


Did You now what are next generation foods? These are nutrient-rich foods that either 'contains' the next generation, nourishes it, or both. For example, eggs! The perfect protein, eggs contain all the essential amino acids for humans, and are loaded with nutrients like folic acid, calcium, and several key vitamins. Certain nuts - also the "seeds of new life" contain healthy fats and amino acids (like walnuts, which are rich in omega-3). Also beans, lentils, and other legumes are high in fiber and a good source of plant protein.

Helpful Hints:

  • Go slow. Try integrating just a few of the above mentioned healthy habits into your diet, and you'll start to notice a change. Not only will you feel fuller longer, but as your body adapts you'll start craving fresh fare over pre-packaged products. Even cutting out refined flour and grains (such as white bread and rice) with whole grain alternatives will become second nature.
  • Incorporate moderate exercise into your schedule. Take the dog for a brisk walk, or play with the kids outside.
  • It's ok to cheat occasionally! In fact, some studies show it may actually help you maintain your healthy habits. If you maintain a healthy diet, there's no reason you can't partake in a piece of pizza or birthday cake once in awhile. Just make sure you know what's right for you. For some people, the occasional treat during special occasions is enough. For others, one cheat meal a week is acceptable.