– Limit salty food, always taste food before reaching for the salt shaker.
– Limit ‘fast food’ and sugary beverages including juice drinks.
– Avoid processed meats – deli meats hotdog sausage bacon and the like
– Protein is important but limit red meat consumption so you’re only having four meals a week and each containing – 3 ounces -think about the size of a deck of cards.
– I have harped on fiber’s importance in many aspects of our health – regular bowel movements, cardiovascular disease, and even cancer prevention to mention a few. Eat more high-fiber foods such as whole-grain breads and cereals. Look for a fiber bar you like and remember to drink plenty of water. Realize when you first start increasing your fiber intake you have a temporary increase gas and cramps this will stop once your bowels gets used to a high-fiber intake.
– Think the plant-based foods for protein like quinoa, lentils and beans.
– Choose green vegetable,
– Choose oils such as olive oil and canola and use them sparingly.
– Limit fatty foods especially from animal fats
– Alcohol while good should be in moderation and dictated by your medical health
– Remember your doctor and most insurances can allow (especially if you’re overweight) a nutritional consultation with a professional.
Many resources are available on the net but be sure it has a credible background. Visit the US Department of Agriculture‘s site Food & Nutritional Information Center , an awesome.