Bun and Thigh Max Healthy Eating Guide

SIMPLE IDEAS ABOUT GOOD EATING

Here are some very simple ideas about good eating.
What a difference they can make!

1) Prepare yourself for success.

In order to achieve your goals, you should prepare yourself mentally. Plan in advance what you are going to eat and lay out an exercise program for the week. Write it out for yourself – THEN MAKE IT HAPPEN!

2) Protein is vital.

Make sure you eat protein in some form at every meal - including breakfast.

3) Eliminate refined breads and starches.

Americans way overdo their intake of carbohydrates. CUT BACK ON THE AMOUNT OF BREAD AND PASTA YOU CONSUME. If you need to eat pasta, make sure that it’s your lunch or mid-day meal. What a difference that alone can make in the way you look and feel! And make sure that if you do eat bread or pasta, it comes in the form of whole grains.

4) Reduce your dairy consumption.

Drink nonfat milk, eat reduced fat cheese and low fat yogurt. Be careful, by the way, of yogurt; many times low fat yogurts have high sugar content!

5) Don’t overdo the fruit –

two snacks per day maximum, only the low sugar, good fiber types.
Apples, pears, plums and berries are ideal. Stay away from fruit juices – they’re loaded with sugar.

6) Nuts are good –

in moderation. A quarter cup of pistachios, raw almonds, cashews, macadamia nuts or Brazil nuts is not only delicious, it’s also a good source of protein.

7) Shrink the portions.

The mind is a powerful tool, use it to help you reduce your intake of food. If at home, use smaller plates. If you go out, share a meal with a spouse or friend. When you order, go for the small size rather than the jumbo platter.

8) Drink up!!! We can’t over-emphasize this.

Water is a great dietary and overall health benefit. Many hunger pangs are due to lack of water. 8-10 large glasses of H2O per day will reduce food cravings while helping to keep you hydrated. ALWAYS KEEP A JUG OF WATER HANDY at home, or in your car.

9) Go meatless.

Eat one meatless meal per week to start. For instance, try a peanut butter and jelly sandwich instead of a burger. It reduces your fat intake and increases your fiber and protein intake.

10) Wake up call: REMEMBER TO EAT BREAKFAST!

A good breakfast jumpstarts your slumbering metabolism. Choose cereals with at least 5 grams of fiber and no more than 8 grams of sugar. Pour on the not-fat milk!

11) Seafood is good food.

Water packed tuna, salmon and mackerel are loaded with Omega-3 fatty acids that protect the heart and cardiovascular system. Experts recommend eating these types of seafood twice a week.

12) Brown bag it.

Instead of buying lunch everyday, make your own lunch once a week. You’ll save money and know that you’re eating only good things, like whole grain bread, turkey or chicken, veggies, slices of fruit or apple sauce.

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Bun and Thigh Max Healthy Eating Guide