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Nutrition Twins
Healthy Tips
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Guidelines
Nutrition Twins
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Nutrition Guidelines to Keep You Healthy: Commonsense Ways to Get and Stay Lean Forever
Tammy Lakatos Shames and Lyssie Lakatos
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Keep portions moderate:
  • Tricky at restaurants. As a rule of thumb, eat about half the grain and protein portion that you are served at restaurants. Then, order a side of steamed vegetables or a side salad to fill you up.
  • If you are easily tempted, ask for half of your entrée in a doggy bag, before your meal is served.
Choose healthy carbohydrates:
  • Eat more vegetables (at least 3-5 servings daily).
  • Eat more fruits (2-4 servings daily).
  • Eat more beans (at least 3 times a week).
  • Eat whole grains, instead of refined grains. Choose whole-wheat bread, oats and brown rice, instead of white bread and white rice.
  • Most people overdo it when it comes to grains. Basic rule of thumb for weight loss: at one sitting, don’t eat more grains than the size of your fist, and when the grain in your meal is bread, don’t eat more than two slices.
Choose lean protein:
  • Lean cuts of beef (trim all visible fat), skinless chicken and turkey breast and fish
  • Beans
  • Low-fat and nonfat dairy products only
Cut back on sugar, junk food and animal fats:
  • Calories from these sources add up quickly with no health benefits.
  • Animal fats are responsible for clogging your arteries and raising your cholesterol (this includes butter!).
  • Junk food like soda and baked goods pack the pounds on and cause your teeth to rot.
Exercise at least three times a week:
  • More is better, especially for weight loss.
Be more active all day long:
  • Never turn down a chance to walk or get up from your desk — even small movements will burn more calories!

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