Nutrition

Food is fuel. A healthy diet is essential in maintaining your weight and giving you energy. Good nutrition isn’t complicated. It starts with a well-balanced diet of fruits and vegetables, lean protein, whole grains, and healthy fats.

Tips for good nutrition:

1. Consume 1700-2300 calories per day.
2. Eat breakfast to increase your metabolism early in the day.
3. Choose complex carbohydrates which are rich in fiber and fuel, such as fruits and vegetables, beans, whole grain brown rice, and quinoa.
4. Avoid simple carbohydrates which provide only short term energy, such as white rice and flour and sugary foods.
5. Have small snacks during the day to maintain your blood sugar and combat cravings.
6. Choose unsaturated fats that are essential for brain function such as those in olive oil, avocados, fish, and nuts.
7. Boost your calcium intake to 500-1000mg/day by enjoying milk, cheese and green vegetables to ensure good bone health.
8. Combat the fatigue and weakness of iron deficiency by consuming lean beef, chicken, dark green vegetables, or fortified grains.
9. Drink enough water so that your urine is mostly colorless. How much you need per day depends on your activity level and weight.
10. Consume at least 400 mcg of folic acid every day during the childbearing years. Folic acid found in green vegetables, citrus fruit, and beans, decreases the risk of birth defects should you get pregnant.