What to Eat:-Eat whole foods as nature made them without artificial additives and preservatives.
-Eat vegetables, fresh fruits, whole grains (wheat, oatmeal, farro, quinoa), and legumes (beans, chickpeas, lentils).
-Eat whole fruit rather than drinking fruit juice or fruit canned in syrup.
Vegetables and fruit are much less calorie-dense than meat and dairy products.
-Eat carbohydrates found in fresh and cooked vegetables, nuts, legumes, raw fruits, and whole grains.
-Remember that no one is perfect. Have that cake on your birthday, enjoy cookies with your kids-balance is key.
What to Limit:
-Limit meat intakes especially processed meats like salami, hot dogs, ham, beef jerky, and canned meat.-Limit refined carbohydrates in candy, bagels, desserts, sugary cereals, non-whole grain pasta, and bread.
-Limit processed foods, including fast foods, microwave meals, pizza, potato chips, and bacon.
-Limit salt intake to 1,500 - 2,300 mg of salt per day.
How to Plan for Success:-Remember that everyone needs different foods to make them feel good. Some people feel better with more meat, and others feel better with more grains. You may need to try several of these to find something that works for you.
-Choose a plan to be a lifelong change rather than a crash diet for several months but not sustainable. Be mindful of your diet, but remember that you can indulge now and then without feeling guilty.
Stay Active:-Exercise can help control blood pressure, reduce the risk of diabetes, and improve cardiovascular fitness. At a minimum, you should do something that speeds up your heart rate for 30 minutes, three times per week.
We hope this helps you on your health journey!