Take nutrition with you wherever you go with the following strategies:
Fuel every 3-4 hours: Eat at regular intervals and you’ll avoid getting over hungry. That adds up to about five recharges a day. Choose 3 smaller meals and 2 snacks, with an emphasis on choosing a quality carbohydrate such as a serving of fruit with a low-fat source of protein such as string cheese.
Get 25 to 35 grams of fiber every day: It fills you up faster and keeps you full longer. Plus fiber's been shown to lower your risk of heart disease and certain cancers. Beans, sweet potatoes, and berries are a few examples of high fiber foods.
Choose colorful carbohydrates: Red, orange, yellow, green, blue/purple, and white. Whatever the color, get plenty of it. The more richly colored and vibrant the veggie (or fruit) is, the more nutrient-packed it tends to be.
Eat lean proteins, complex carbohydrates, and healthy fats at each and every meal: This trio of slower digesting proteins and fat, with faster processing veggies and fruits means longer, steadier fuel for your mind and body.
Choose heart-healthy fats: Organic olive oil, expeller pressed canola oil, nuts and seeds, ground flaxseed, avocado, and high fat fish. These fats have also been shown to improve cognitive processes.
Get 2 to 3 servings of calcium rich foods: Make sure that bone-building foods make a regular appearance in your diet. Great sources are yogurt, kefir, low-fat cheese, low-fat cottage cheese and ricotta, almonds, broccoli, calcium-fortified orange juice, soy milk, and almond milk.
Limit dessert to one small serving each day