101 Nutrition Tips

101 Nutrition Tips

1. Choose Low GI bread; whole grain bread, rye bread, linseed bread
2. Choose oat based food like porridge, high-bran cereals
3. Choose basmati rice over white or brown rice
4. Boiled new potatoes in their skin are better than baked potatoes or instant mashed potatoes
5. The highest GI fruit are watermelon, Lychee and Fruit juice
6. Focus on green vegetables
7. 50% of your daily energy should come from carbohydrates
8. Eat wide range of food
9. Include plenty of fresh and vegetables on daily basis
10. Choose local produce of known origin
11. Frozen vegetables retain higher nutrient content the fresh ones
12. Steam food rather than cooking it as cooking destroys vitamin and mineral content
13. Choose whole or unprocessed food over refined food
14. Eat less sugar and refined sugars
15. Aim for 5 portions of fruits and vegetables a day
16. Decrease salt intake
17. Drink more water
18. Cut down on diuretics like caffeine and alcohol
19. Include in your diet non-animal protein such as nuts, beans, pulses
20. Base your food on unrefined starchy food
21. Eat more fish
22. Cut on saturated fat and sugar
23. Get active and try to be a healthy weight
24. Don’t skip breakfast
25. Bread, rice, potatoes and pasta should be 33% of your daily food intake
26. Choose unrefined carbohydrates- whole grains, fibre rich
27. Skip white bread, flour, pasta, white rice
28. Choose grains like barley, millet, spelt, quinoa, whole grain rice
29. Include brightly coloured fruits and vegetables
30. Oily fish is the best
31. Try not to consume entire protein intake from meat or animal products
32. Be aware of protein sizes as they can be high in fat
33. Choose snacks rich in seeds, dried fruits and nuts
34. Try steaming or grilling food instead of frying
35. If frying use an oil spray
36. Eliminate butter from sandwiches
37. Limit thick creamy sauces- opt tomato-based sauces instead
38. Use skimmed milk instead of full or semi-skimmed
39. Instead of mayonnaise use low fat yogurt
40. Use visible fat and skin off meat
41. Spread food intake through out the day rather than eating more in the afternoon and evening
42. Aim to consume light meal two hours before training or large one four hours before
43. Refuel after training
44. Don’t substitute fruit juices for whole fruits
45. read the nutrition labels carefully on every product
46. Never cut any food group out of your diet
47. Eat every two –three hours
48. Exercise is as important as the food you are eating
49. Cut back on margarine, sunflower oil
50. Olive oil is perfect for salads
51. Make your own desserts rather than buying them
52. Consume oily fish at least twice a week
53. Go easy on diary products- especially full fat ones
54. Skip cheese in your meals to lower calories intake
55. Add metabolism boosting food and spices in your menu
56. Keep moving after eating-walk
57. Wait at least 30 minutes after lunch/dinner before you will have a dessert
58. Choose raw carrots over cook ones
59. Don’t cut calories and don’t starve yourself
60. Garlic is amazing metabolism booster
61. Cinnamon, ginger, lemon, pepper will speed up your burning
62. Choose honey over sugar
63. Eat slowly
64. Plan your meals ahead
65. Never food shop hungry
66. Eat seasonal fruits and vegetables
67. Pack healthy snacks
68. Prep your own meals for work
69. Don’t buy food with more than ten ingredients
70. Choose green labelled food over red and orange
71. Herbs can help your metabolism
72. Icy cold drinks will make you burn more calories
73. Eat spicy food
74. Eat only when you are hungry
75. Stop eating when hunger feeling is gone
76. Don’t eat in front of TV
77. Include salad in every lunch/dinner
78. Eat on small plate
79. Never eat while moving-sit down
80. Go easy on peanut butter
81. Skip any food with TV commercial
82. Don’t ever go on any diet
83. Low GI diet can help control appetite, delay hunger
84. Include lots of berries in your menu
85. Choose dark chocolate over milk one
86. If travelling a lot get protein bars for snacks
87. Order burgers without special sauces
88. Try side salad instead of chips
89. Fish and chips are highest food fat choices
90. Avoid deep fried food when eating out
91. Avoid bloating foods
92. Flax seed are amazing addition to your meals
93. Cottage cheese is great source of protein
94. Don’t exercise right after eating
95. Mix healthy, balanced diet with exercises
96. Add baked beans to baked potatoes to make its GI lower
97. Salmon, taut and mackerel are the best fish options
98. Use as little as possible whole eggs- focus on egg yolk
99. Raw carrots are healthier than cooked ones
100. Introduce healthy lifestyle to whole family
101. Enjoy your food