Ideas for Eating Well

  • Upon waking drink 16 ounces of room temp water
  • Start every day with breakfast and enjoy some fruit with your breakfast, too.
  • Choose whole grains more often than refined grains.  Whole-wheat bread and pasta, oatmeal and brown rice have more dietary fiber than white bread, rice and pasta.  Dietary fiber helps keeps you regular.  You can use vegetable or chicken broth to the water for boiling your brown rice or pasta.
  • Bake, roast, broil, grill or oven-fry chicken or fish-season with herbs, spices, lemon, lime or vinegar (but no salt)
  • Cook collard greens or kale with onions, garlic, chicken broth or bouillon.  Try olive oil instead of butter, margarine or high-fat meats.  Buy broth and bouillon that are low sodium
  • Top baked potatoes with salsa, a small amount of fat-free cream or low-fat cottage cheese.
  • Instead of solid fats, choose liquid fats or soft margarine.  Good sources are plant-based oils like sunflower, corn, soybean, cottonseed and safflower.
  • When you’re away from home use a small plate to keep from eating too much.
  • At restaurants, share a meal with a friend or take half home.
  • Order one or two appetizers or side dishes instead of a whole meal
  • No matter what, keep trying because you can do it!



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