Title: 10 Changes To Your Diet That Will Instantly Make it 90% Better
By: Jayson Hunter RD, CSCS
www.mealplans101.com
Most individuals do not eat like they are supposed to. Out of those individuals 95% of them don’t realize
that by making 10 simple changes to their eating lifestyle they can improve their diet by 90% along with
improving their health and overall well-being.
Apply these changes to your diet today and you too will be experiencing an increased benefit to your
health, probable weight loss, a leaner body, and likely improvements to your blood profile. This all equals a
longer healthier life.
Now let’s get started so you can benefit from these 10 simple changes that everyone can make immediately.
1. Hydration: Is there a difference
Consume Green Tea or Water instead of calorie filled drinks such as soft drinks. Green Tea has many
health benefits and is a powerful antioxidant. You should be drinking 1ml of non-caffeinated fluid for every
calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.
2. Benefits of Fiber
Recommend consuming 25-35 grams of fiber per day. Since the average diet contains only 14 grams we
could all use more fiber. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar
levels which tend to promote fat storage when they are elevated. By simply eating at least 1 serving of fruit
and vegetables at every meal should get you to the goal of 25-35 grams of fiber per day.
3. The Importance of Protein
Eat lean protein sources which include; lean beef, chicken breasts, turkey breasts, salmon, low-fat cottage
cheese and other low-fat dairy products, and whey protein powders, at every meal. This will also help
control insulin levels and satisfy hunger pangs which tend to promote fat storage. You will find yourself
naturally eating less food throughout the day if you eat some type of lean protein at every meal.
4. Frequent Meals: Why?
Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and
boost your metabolism to burn more calories. By also including your protein and vegetables at these meals
you will tend to eat less overall thereby reducing your calorie intake.
5. What are Whole Foods?
Consume whole foods that are high in fiber and low in sugar such as lean protein (lean beef, chicken, fish,
and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers,
asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.
Try to minimize processed foods that come in a box or a bag. Instead choose whole grain choices such as
whole wheat foods, oatmeals, and vegetables.
6. Healthy Fats: Yes, there are healthy fats
Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, or other Omega-3
products. Healthy fats are great antioxidants as well as help with brain function and many other essentials
processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain
diseases.
7. Superfoods
Include what I call “Superfoods” into your meal plan on a daily basis. These include but not entirely lean
meat, salmon, low fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax
seeds(or flax meal), green tea, and various beans. These are just some of the “Superfoods” you should be
incorporating into your daily meal plans.
8. Fat
Keep total fat intake under 30% for the day. This can be accomplished by not adding too many extra fats
such as butter, sour cream, mayonnaise, etc. This doesn’t mean you have to completely eliminate these
items, but do not eat them as a regular food item every day.
9. Food Log: Yes, this is the most important step
Record what you eat and drink. You will be amazed at what you consume and not even realize you did it
until you right it down and reflect back on the day. Keeping a food log is critical to your success because if
modifications need to be made you need something to be able to evaluate and analyze. If changes aren’t
happening like you had hoped the answer can usually be found in your food and or exercise journal.
10. Food Labels
Review food labels. Avoid foods packed with excess sugar, calories, or foods that contain any trans-fats.
You should be looking for more natural foods and not overly-processed foods. Ingredients to look for and
avoid or minimize if they are one of the top ingredients listed in the ingredients list: Sugar, High Fructose
Corn Syrup and Hydrogenated or Partially Hydrogenated Vegetable Oil.
If you see these ingredients listed at the top then that means the product is made up of that ingredient as it’
s largest source.
Now I don’t expect you to make every change in one day. What I do expect is that if you are serious about
living a better life and a healthier life then you need to make these changes over the next 4 weeks. The
best way to accomplish this task is to map out your plan. Create meal plans and have a plan of attack in
place in regards to what you are eating and when.
You will start to see just how easy it is to live a healthier life and achieve the goals that you desire.
About the Author:
Jayson Hunter, RD, CSCS, is a registered dietitian and fitness professional with more than 10 years of
experience. He has worked with 1000’s of individuals in achieving their ideal body and has been published
in numerous magazines. He is also co-creator of Meal Plans 101 nutrition software. For more information
on how you can utilize Jayson’s expertise go to <>www.mealplans101.com
By: Jayson Hunter RD, CSCS
www.mealplans101.com
Most individuals do not eat like they are supposed to. Out of those individuals 95% of them don’t realize
that by making 10 simple changes to their eating lifestyle they can improve their diet by 90% along with
improving their health and overall well-being.
Apply these changes to your diet today and you too will be experiencing an increased benefit to your
health, probable weight loss, a leaner body, and likely improvements to your blood profile. This all equals a
longer healthier life.
Now let’s get started so you can benefit from these 10 simple changes that everyone can make immediately.
1. Hydration: Is there a difference
Consume Green Tea or Water instead of calorie filled drinks such as soft drinks. Green Tea has many
health benefits and is a powerful antioxidant. You should be drinking 1ml of non-caffeinated fluid for every
calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.
2. Benefits of Fiber
Recommend consuming 25-35 grams of fiber per day. Since the average diet contains only 14 grams we
could all use more fiber. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar
levels which tend to promote fat storage when they are elevated. By simply eating at least 1 serving of fruit
and vegetables at every meal should get you to the goal of 25-35 grams of fiber per day.
3. The Importance of Protein
Eat lean protein sources which include; lean beef, chicken breasts, turkey breasts, salmon, low-fat cottage
cheese and other low-fat dairy products, and whey protein powders, at every meal. This will also help
control insulin levels and satisfy hunger pangs which tend to promote fat storage. You will find yourself
naturally eating less food throughout the day if you eat some type of lean protein at every meal.
4. Frequent Meals: Why?
Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and
boost your metabolism to burn more calories. By also including your protein and vegetables at these meals
you will tend to eat less overall thereby reducing your calorie intake.
5. What are Whole Foods?
Consume whole foods that are high in fiber and low in sugar such as lean protein (lean beef, chicken, fish,
and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers,
asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.
Try to minimize processed foods that come in a box or a bag. Instead choose whole grain choices such as
whole wheat foods, oatmeals, and vegetables.
6. Healthy Fats: Yes, there are healthy fats
Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, or other Omega-3
products. Healthy fats are great antioxidants as well as help with brain function and many other essentials
processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain
diseases.
7. Superfoods
Include what I call “Superfoods” into your meal plan on a daily basis. These include but not entirely lean
meat, salmon, low fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax
seeds(or flax meal), green tea, and various beans. These are just some of the “Superfoods” you should be
incorporating into your daily meal plans.
8. Fat
Keep total fat intake under 30% for the day. This can be accomplished by not adding too many extra fats
such as butter, sour cream, mayonnaise, etc. This doesn’t mean you have to completely eliminate these
items, but do not eat them as a regular food item every day.
9. Food Log: Yes, this is the most important step
Record what you eat and drink. You will be amazed at what you consume and not even realize you did it
until you right it down and reflect back on the day. Keeping a food log is critical to your success because if
modifications need to be made you need something to be able to evaluate and analyze. If changes aren’t
happening like you had hoped the answer can usually be found in your food and or exercise journal.
10. Food Labels
Review food labels. Avoid foods packed with excess sugar, calories, or foods that contain any trans-fats.
You should be looking for more natural foods and not overly-processed foods. Ingredients to look for and
avoid or minimize if they are one of the top ingredients listed in the ingredients list: Sugar, High Fructose
Corn Syrup and Hydrogenated or Partially Hydrogenated Vegetable Oil.
If you see these ingredients listed at the top then that means the product is made up of that ingredient as it’
s largest source.
Now I don’t expect you to make every change in one day. What I do expect is that if you are serious about
living a better life and a healthier life then you need to make these changes over the next 4 weeks. The
best way to accomplish this task is to map out your plan. Create meal plans and have a plan of attack in
place in regards to what you are eating and when.
You will start to see just how easy it is to live a healthier life and achieve the goals that you desire.
About the Author:
Jayson Hunter, RD, CSCS, is a registered dietitian and fitness professional with more than 10 years of
experience. He has worked with 1000’s of individuals in achieving their ideal body and has been published
in numerous magazines. He is also co-creator of Meal Plans 101 nutrition software. For more information
on how you can utilize Jayson’s expertise go to <>www.mealplans101.com
| Mak-Doodle.com Where information is power |
| Welcome to the Mak-Doodle network where information is power for your self improvement with mealplans101 |
copyright 2007-2008 Mak-Doodle.com
 | |  | |  | |  | |  | |  | |  | |  |
| Mak-Doodle.com - Where information is power for your personal self improvement and wealth Find information on boating,business,fishing,health,pets and work at home opportunities. Mak-Doodle.com looks for information on your personal self improvement and wealth and we find information on boating,business,fishing,health,pets and work at home opportunities for you. Where information is power for your self improvement with mealplans101 |