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The goal of a healthy diet is to provide all the calories you need, together with all the vitamins, minerals, fibers and micronutrients the body requires. A healthy diet is all about picking foods that are natural, free of added sugars, hydrogenated fats/ trans-fats and avoiding foods that are highly processed.
  1. Choose whole grains and complex carbohydrates to give you more energy and keep you feeling fuller longer.
  2. Eat plenty of fruits and vegetables. Fruits tend to be high in sugar (fructose), but they provide the vitamins you need.
  3. Choose lean meats, chicken and fish over processed and fatty meats. This way you get all needed protein with little fat.
  4. Avoid calorie-filled, non-nutritional junk food, refined sugar, white flour, preservatives, chemicals, coloring, additives and trans fats.
  5. Stay away from butter, margarine and mayonnaise. They add a lot of unnecessary saturated fat to your diet.
  6. Choose foods low in sodium. Today most companies offer a low sodium version of the product you want. If not, pick another brand. 
  7. Drink plenty of water and unsweetened (green) tea. Stay away from soft drinks of any kind. It´s not only the sugar-loaded soft drinks that make you gain weight, but also the ones containing artificial sweeteners (saccharin).
    http://uthscsa.edu/hscnews/singleformat2.asp?newID=1539
     or http://www.time.com/time/health/article/0,8599,1711763,00.html

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To give you an idea about what a typical day looks like following the guidelines outlined, here is an example:

  • 7:00 a.m. Breakfast: Bowl of whole grain cereal with skim milk. You may want to add some berries to enhance taste.
  • 9:00 p.m. Snack: Sandwich. For example two slices of whole grain bread with two slices of swiss cheese.
  • 11:00 a.m. Snack: Plain low fat yoghurt with fruit of your choice (bananas or pineapple are great in order to add some sweetness).
  • 1:00 p.m. Lunch: Chicken breast with vegetables of choice and rice.
  • 4:00 p.m. 2nd lunch: Whole grain Pasta with tomato sauce (home made or at least low sodium product).
  • 8:00 p.m. Dinner: Salad (lettuce,tomatos,peppers,etc.) with lean chicken breast. Choose a dressing low in fat and sodium.

Please note that this is just an example. For further advice, please talk to your personal trainer/ nutritionist.

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