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   Nutrition...

Nutrition is very important for staying healthy. It’s an important preventative measure against diseases such as cancer, diabetes, heart disease and obesity. Steam, bake, or grill foods. Avoid frying! Drink water instead of soft drinks. There are so many preventative measures, remember, you are what you eat!

 

   Some Useful Tips...

 Choose whole grains. It provides energy and fiber!
  Example servings: 1 slice of whole wheat toast (make sure label says "whole wheat flour"), ½ bagel, ½ plain or vegan (vegetarian) muffin, ¾cup (175ml) hot cereal, 30g unsweetened cold cereal, ½ cup (125ml) brown rice/pasta.
 Add a variety of fruits and vegetables to your day. They are packed with        nutrients and fiber!
  Example servings: 1 medium size piece of fruit, 1/2cup (125ml) fresh or frozen vegetables, 1/2cup (125ml) juice, 1cup (250ml) salad.
 Choose lean protein. It provides iron and other nutrients!
  Example servings: 3-4oz meat, poultry, or fish, ½ can fish, 3-4 egg whites, 1/2cup (125ml) beans, 1/3cup (100g) tofu.
 Get your daily calcium requirements to help build and maintain
        strong bones!
  Example servings: 1cup (250ml) skim milk, 3/4cup (175) non-fat yogurt (check for ones containing no aspartame).
 Good fats are important because they provide essential fatty acids!
  Example servings: 1tbsp olive oil, 1tbsp UDO’s oil, 1 tb sp flaxseed oil, 2tbsps natural peanut butter, 9 almonds.

 

   Recipe Corner ...

Here is a couple of the ideas on how to get in your daily protein:

Banana Protein Shake

1 1/2 cups skim milk
1/2 cup egg whites
1/2 cup frozen yogurt
1 banana
1 tb sp honey

Blend all ingredients in a blender for about 1 minute.

Pina Colada Smoothie

1 1/2 cups fresh pineapple juice
1/3 plain yogurt, or kefir
1/2 cup pineapple chunks
1 tsp coconut flavoring
1/8 tsp white stevia powder, or to taste

Blend all ingredients in a blender for about 1 minute.

 

   Nutrition Links...

Not sure what to eat? Here are some useful links to help you eat smart:

 

 Protein Factory

 The Breakfast Shop

 3 Fat Chicks on the Diet

 Stevia.net


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