Whoo
hoo! Week 12 of 12 Steps to Getting
Healthier is Here!
Congrats! We’ve made it this far! Even if you haven’t made any changes and are
just thinking about it, congrats to you too, make changes when YOU are ready to
make changes!
I figured
this week would just be a review/checklist to make sure that you are eating a
healthy diet:
Have 1-2
fish meals per week Make sure
that most of your grains are whole grains, not refined flour (you should be
eating mostly whole wheat bread, brown rice, whole wheat pasta, quinoa, oatmeal, whole
grain cereals, whole grain crackers, etc) Make sure
you have 2-3 fruit servings per day (different colored fruits) Make sure
you have 3-4 vegetable servings per day including leafy greens, orange carrots,
red tomatoes (yes for right now I am putting it under vegetables),
minimum. Of course, if you go above
that, that is wonderful. Have at
least one meatless meal per week. Limit your
red meat to no more than once a week, or
once every other week Make sure you get 2-3 servings of lowfat dairy per day to protect the bones
(lowfat milk, lowfat or nonfat yogurt, reduced fat cheese). Also, last
but not least, if ok with your doctor get in at least ½ hour of exercise
daily. And above all else, enjoy that food! Always serve
yourself in a plate or bowl at the table. See and taste what you are eating! Great
job!!!! I will still be posting tips of
the week every week so keep checking in!!!! Also, if
you would like a personalized appointment for more nutritional guidance, meal planning/grocery shopping help or a personalized cooking demo I would be happy to help! (908)
285-4537
Enjoy! |
