Look­ing Great

Society - - NOVEMBER 2014 100 -

are 10 un­be­liev­ably easy to fol­low tips to be­come healthy.

1. Eat break­fast

You al­ready know it’s the most im­por­tant meal of the day—it jump­starts your me­tab­o­lism, de­liv­ers sus­tained en­ergy and can help keep crav­ings in check. Sorry, dough­nut lovers, but all break­fasts are not cre­ated equal. To put your best nu­tri­tional foot for­ward, the star play­ers are pro­tein and fiber. In a Uni­ver­sity of Mis­souri study, women who ate a 300-calo­rie, high-pro­tein break­fast, in­clud­ing eggs, ex­pe­ri­enced less hunger through­out the morn­ing and con­sumed fewer calo­ries at lunch com­pared to those who ate a low-pro­tein break­fast or none at all. When you don’t have time to scram­ble eggs in the am, opt for oat­meal. Af­ter eat­ing a bowl of oat­meal, the par­tic­i­pants felt fuller longer, as com­pared to when they downed the same num­ber of calo­ries from cold ce­real and milk.

2. Put whole foods front and cen­tre.

Eat­ing plenty of fruits, veg­eta­bles, lean pro­tein, whole grains and dairy is the surest way to con­sume a wide va­ri­ety of im­por­tant nu­tri­ents your body needs. “Th­ese are the foods that make up a bal­anced diet, pre­vent dis­ease and give you the last­ing en­ergy you’re look­ing for,” says Bon­nie Taub-Dix, Direc­tor and owner of BTD Nu­tri­tion Con­sul­tants in New York City.

3. Make friends with healthy fats.

Un­sat­u­rated fats such as those found in olive oil, av­o­ca­dos, nuts and seeds can re­duce your choles­terol lev­els and de­crease your risk of heart dis­ease and stroke. A re­cent study in the jour­nal, Plos One found that peo­ple who ate tree nuts—al­monds, Brazil nuts, wal­nuts and pis­ta­chios—were less likely to be obese than those who didn’t. But, be­cause nuts can also be high in calo­ries, just have about a hand­ful a day.

4. Pick the right pack­aged foods.

Eat­ing a pre­dom­i­nantly whole-foods diet doesn’t have to mean swear­ing off pack­aged foods en­tirely. Pro­cessed isn’t al­ways a neg­a­tive word, and as long as you read nu­tri­tion la­bels, you can iden­tify pro­cessed foods that are ac­tu­ally re­ally good for you, says Taub-Dix. Scan nu­tri­tion la­bels to en­sure that foods you choose con­tain some fi­bre and pro­tein—to help keep you full—and very lit­tle sugar and sodium. Check the in­gre­di­ents, and if the words par­tially hy­dro­genated oil ap­pear, place it back on the shelf be­cause it means the food con­tains artery-clog­ging trans­fats.

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