What SHOULD I Eat???

-by Shannon Collins

I get asked a lot about what people SHOULD be eating each day. This info is based on the Weight Watchers Good Health Guidelines. Great info to help you stay focused on what you are putting into your body. The more you focus on eating Power Foods (#s 1-4), the more satisfied you will feel and the better your body will function in general. Check it out and see if you are actually getting what you need each day! 

Must Have's:

1. Fruits and veggies: 5 servings (9 if you weigh more than 350lbs)

Why? So you're sure you are getting enough fiber and all the other vitamins and minerals found in plants.

Examples: 1 cup per serving of leafy greens, 1/2 cup per serving of others

2. Lean proteins: 1-2 servings

Why? To stay satisfied and to obtain necessary amino acids, iron, zinc, and other nutrients

Examples: cooked meat, fish, poultry, dried beans, peas, lentils, eggs, and soy products. Each serving of meat, fish, poultry, or tofu should be 2-3oz. One ounce of protien equates to 1 egg or 1/2 cup beans, peas, or lentils

3. Non-fat and low-fat dairy: at least 2 servings (3 if you are over 50, nursing or weigh more than 250lbs)

Why? For calcium, vitamin D, zinc, phosphorus, and other essential vitamins and minerals

Examples: 1 cup milk or calcium fortified soy milk, 1 cup yogurt, pudding, cheeses, including cottage (2 cups), hard or semisoft (1 1/2 oz) and ricotta (1/2 cup)

4. Whole grains

Why? whole grains are rich in nutrients, including fiber

Have daily:

5. 6 - 8 oz. glasses of non-alcoholic liquid (preferably water) 

6. Healthy oils: 2 tsp

Examples: Olive, canola, safflower, sunflower, or flaxseed

7. Multivitamin

Also Remember:

8. Watch your intake of sodium, added sugar and alcohol