FOCUS ON PLANT PROTEIN:
Research shows that swapping animal protein for plant protein can positively impact heart health by reducing saturated fat and bad cholesterol and boosting vitamins, minerals, fiber and antioxidants that help fight heart disease.
Tips:
Limit red meat (beef, pork) to once a week
Enjoy poultry twice a week (make it skinless)
Incorporate two to three meals that feature vegetable protein ie: black beans, tofu, split peas or lentils
Add a minimum of 6 oz of omega-3 rich fish (ie: Halibut, Talapia, Salmon)
FOCUS ON FRUITS, VEGGIES & NUTS:
According to the Cleveland Clinic, only 3 percent of Americans eat the recommended daily allowance of fruits, vegetables and legumes recommended by health professionals. To boost your intake of heart-healthy antioxidants, vitamins, minerals, dietary protein and fiber you’ll need to consume seven to nine servings of fruit and vegetables daily.
Tips:
Daily – Plan on consuming at least 4 servings of fruits (ie: 1 medium sized fresh fruit, or ½ cup of juice)
and, 4 servings of vegetables (1/2 cup cooked vegetables or 1 cup raw or leafy vegetables), and one ounce of un-salted nuts (to boost protective nutrients like zinc, iron, vitamin E, protein, dietary fiber, monounsaturated fats and omega 2 fatty acids).
Weekly – Be sure to consume at least ½ cup of beans four times a week to get important protein, fiber, iron and B vitamins.
FOCUS ON DIETARY FIBER:
A diet that is high in dietary fiber delivers health benefits that go well beyond cholesterol control. Recommended daily allowances of both soluble and insoluble dietary fiber (approximately 25 grams for women and 38 grams for men) can help to stabilize blood sugar, aid weight loss, promote regularity and prevent many gastrointestinal diseases. While the best sources of dietary fiber will come from fruits and vegetables.
Tips:
Replace enriched, white pasta, bread, rice and other refined foods with whole-grain products will boost dietary fiber and help stabilize blood sugar. Stable blood sugar helps prevent cravings for sweets which aids in weight control.
FOCUS ON PORTION CONTROL:
Understanding how much of a certain kind of food is considered a serving, will be key to following an eating plan designed for healthy weight loss. To help put things in perspective, the table below offers a few examples:
|
Food / Amount |
Serving Size |
|
3 ounces cooked meat |
3 protein |
|
1/2 cup cooked pasta or rice |
1 starch |
|
1 cup raw vegetables or fruit |
1 vegetable or fruit |
|
1 slice bread |
1 starch |
|
1 ounce low-fat cheese |
1 medium-fat protein |
|
3 ounces tofu |
1 protein |
|
½ cup cooked vegetables or fruit |
1 vegetable or fruit |
|
1 teaspoon olive oil |
1 fat |
Since it’s opening in 1992, Healing Hands School of Holistic Health has successfully prepared more than 6,000 students for satisfying and rewarding careers as Massage Therapists or Holistic Health Practitioners. To learn more about upcoming classes on ‘Holistic Nutrition’, ‘Nutritional Superfoods’, or any of the other 80+ massage therapy and holistic health courses offered at Healing Hands School of Holistic Health, please visit us at www.HealingHandsSchool.com or call us at (949) 305-2722 in Laguna Hills or at (760) 746-9364 in Escondido.