4 simple nutrition repair

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Eat more healthy
If you’ve already taken a smart food move last month, now you won’t miss the expansion of old salt, and you’re almost free of junk food cravings. Now, get your diet up to the next level (or, if you’ve just decided to eat healthier, that’s a good start). Resolving these four strategies in the following pages will help you improve your energy levels, prevent disease, and feel great.
Switch to healthier fat
Eat more contain healthy monounsaturated fatty acids and omega-3 fatty foods, such as olive oil, avocado, nuts, and fish and more vegetables, fruits and whole grains, can make a 80% lower risk of heart disease, had a 90% lower risk of diabetes, according to a recent study at Harvard University. But including these foods on the basis of all saturated fats and trans fats in your diet will add extra calories. On the contrary, the benefits of trading bad. Here it is:
It’s better than butter.
Cynthia Sass, a spokesperson for the American dietetic association, advises: “add herbs to the bread that is impregnated with virgin olive oil, such as basil and oregano. Or, say Jackie Newgent, a New York City culinary nutritionist, adding white truffle oil and roasted garlic to mashed potatoes before serving, rather than flavoring with butter.
With nuts.
Mix the chicken brisket with the spices and chopped pecans or almonds, then bake, as a healthy replacement for Fried chicken. Sprinkle the crushed flaxseed on your morning cereal, then add the walnuts to add omega-3 fats.
Swap the grass for surfing.
Switch from the filet steak to the omega-3 fatty salmon fillet. Choose wild or organic salmon if you can, because they have low levels of mercury pollution. The goal is two servings of seafood per week – other types of high omega 3 include large light tuna (long fin tuna has more mercury), oysters and herring.
Guac.
It contains avocado slices – high mono-unsaturated fat omelette – not cheese, which is one of the largest sources of saturated fat in the American diet. “Or use guacamole as a substitute for a sandwich,” Newgent advises.
Choose whole grains
Fiber-rich whole-grain cereals reduce the risk of diseases such as heart disease, cancer and diabetes. However, the average person who recommends three or more servings per day is less than one. Here are four ways to eat food:
Stock health pin.
Choose a supply of at least 3 grams of fiber, serving no more than 4 grams of sugar per serving for breakfast cereals, such as shredded wheat and 7 grains of kashgar. Buy bread, bagels and English muffins as the first ingredient (at least 2 grams of fiber per serving).
Choose a snack that satisfies.
Fiber – rich foods digest slowly and fill you longer. Try whole wheat pita bread (over 2 grams of fiber) cut into wedges and soak in hummus or fat-free beans. Or use a pizza sauce, low-fat cheese, red peppers and mushrooms to make a mini pizza for whole wheat English muffins (for each type of fiber above).
Get take-out savvy.
In Mexican restaurants, ask for tortillas, each 1.5 grams of fiber, instead of white flour tortillas. When ordering Chinese food, if the restaurant doesn’t have plain brown rice (3.5 grams of fiber per cup), you can make the homemade brown rice at home.
Adjust your diet.
Whether you make waffles, pancakes, muffins or bread, you can substitute 50/50 whole wheat flour and white flour for each cup of flour. Switch from regular pasta to whole wheat, or at least a mix like Ronzoni’s healthy harvest.


3. Crazy calcium
You need three cups of milk a day to help ward off osteoporosis. However, most people consume only three quarters of the recommended 1,000 mg daily. To prevent fractures and avoid becoming a hunched old lady, try these tips:
Drink milk.
Order a non-fat latte at starbucks – you can get 45% of your daily calcium intake by just 160 calories. Sass recommends that you make a glass of fenbuchino in a blender with a non-fat milk, coffee, ice and a drop of hazelnut or almond flavoring. Dr. Lisa Young, associate professor of nutrition at New York university, suggests that people who don’t drink coffee can start the day with milk, yogurt, calcium and vitamin D fortified with soy and fruit.
Use it to cook.
Prepare instant oatmeal and skim milk instead of water. Use canned tomato soup to do the same thing, add a handful of edamame (boiled green beans with 130mg of calcium in half a cup). Also, try adding skimmed dry milk powder to prepare pancake batter.
High calcium, low fat.
Sprinkle a mini chocolate chip or coconut on low-fat yogurt to make your own sundae. Or enjoy some fresh cheese, which is less fat than hard cheese, especially with skim milk.
Look at the dairy case.
“Some fruits and vegetables contain calcium, including rhubarb (105 milligrams per cup), green turnip greens (104 milligrams per cup), broccoli (43 milligrams per cup) and spinach (30 milligrams per cup),” Young said.
Stealth more production
Eating lots of fruits and vegetables has been shown to reduce the risk of heart disease, diabetes, high blood pressure, cancer and obesity. Five a day is a good start, but nine is the best. Here are four simple ways to get there:
Add color to each meal.
Each breakfast, lunch, dinner and snacks have at least one serving. This can be a medium sized whole fruit, 6 ounces of 100% of the fruit or vegetable juice, 1/2 cup fresh, frozen or canned agricultural products (such as green beans, or berry), a cup of green leafy vegetables, or 1/4 cup of dried fruit.
Hide it in your daily favorites
“Add cutting, minced or chopped vegetables to what you already have, and you can increase your intake without feeling the need to add more food,” says Sass. Put the chopped broccoli or peas in a lovely casserole, place the onion and mushrooms in the pasta dish, or add the remaining vegetables into the soup. Trade a cup of fresh or defrosted berries, peaches, or bananas with syrup on pancakes, French toast, or waffles.
Look for vegetables.
Ask for extra lettuce, red Onions and tomatoes on a cooked sandwich. In the dining room, ask if you can swap potatoes, chips or French fries for a vegetable side.
Add fruit to everything.
Put a cut of chopped fruit on the coffee table after dinner. Or add some yogurt: try the melon in lemon yogurt, fresh peaches in vanilla yogurt, or blueberries in raspberry yogurt.

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