Following The You Diet
The You: on a Diet book recommends these 8 rules of eating, and you’ll more easily manage your weight and improve your nutrition â€“ all in one swoop.
Eat when you’re hungry. And eat often, so you’re never famished. But have your last meal at least three hours before bed.
Change your plates. Switch to 9-inch plates for meals, not the usual 11- or 13-inch variety. Smaller plates means smaller portions.
Eat every day:
-Nine handfuls, total, of fruits and vegetables
-At least 1 ounce of nuts (a small handful)
-High-fiber whole-grain bread or cereal, especially in the morning
Eat fish at least 3 times a week ideally salmon, mahi mahi, tilapia, catfish or flounder.
Be a hot tomato. Eat at least 10 tablespoons of cooked tomato products (ketchup, marinara sauce) a week for a healthy dose of the antioxidant lycopene, which can decrease the risk of prostate and other cancers.
Avoid these like a hot potato:
Anything that contains trans and/or saturated fats
White foods – white bread, white rice, white pasta, creamy sauces – white tends to go with foods that are highly processed, high fat, or both
Products that list simple sugars, including high fructose corn syrup (HFCS), in the first few ingredients; they put your blood sugar on a roller coaster that makes you crave high-calorie foods – avoid sugars that have -ose or -ol in them.
Before you eat, drink. Have 1 or 2 glasses of water before every meal to help fill you up.
Vitamins and minerals that contain at least 800 micrograms of folate, 400 IU of vitamin D, 1,200 milligrams of calcium, and 400 milligrams of magnesium.
If you don’t eat fish, an Omega 3 supplement that contains 2 grams (2000 mg) of these heart-healthy fatty acids.