What to eatWhat to eat Your body needs quality fuel (food) every day. Your daily diet should include at least seven portions of vegetables and fruits, lean protein, and whole grain carbohydrates. If possible, the vegetables and fruits should be unprocessed or minimally processed. Do not over eat.

What to avoid Fat is one of our body’s major enemies. Please keep fat to a minimum and remember that your body converts sugar into fat – so keep sugar to a minimum. Avoid excess salt.

Reading labels Examine every label of every food that you buy. Pay attention to the number of portions on labels. It can be easy to eat multiple portions from a single package, so we therefore have to multiply the calories, fat, and sugar accordingly. Also remember that 4 grams of sugar equals one spoon of sugar. If you drink a 16 ounce bottle of Coke, you are consuming over 16 spoons of sugar.

Snacking Upgrade your snacks to fruits and vegetables as often as possible. If you are going to snack on sweet, fatty, or salty foods, please eat them sparingly.