10 Nutrition Targets

Little Change can make big difference.  From drinking more water, eating the right breakst, or "strive for five," if you set small, realistic goals, you can make  important changes than can last a lifetime.  Try to meet the following 10 little nutrition goals in order to see results.  Start with one.  Once you have one down, add a set target.  It won't be long before you realize you have incorporated all ten targets into your lifestyle.  Whatever your goals may be--weight loss, weight maintenance, or weight gain--incorporate these targets to meet your goals.

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1. Drink Water.  You should drink 10 glasses fluid each day, and at least five of these should be water.  You already know that staying well hydrated is important.  Since our thirst mechanism does not kick in until we are already dehydrated, you need to have a hydration plan so you do not become thirsty.

2. Eat the RIGHT breakfast.  Contrary to what the cereal industry has to say, starting the day witha  bowl of cereal is not the best way to start the day.  You should have protein within an hour of waking to give your metabolism a little jump-start and get it going for the day. The right breakfast restarts your metabolic engine after the night's shutdown, but also provides your body with the necessary nutrients to get yor mind and body working a peak capacity.

3.  Strive for Five serving of fruits and vegetables.  The nutrients, phytochemicals, and fibre in fruit and vegetables are directly linked to your health   the ore you eat, the lower your risk for cancer  heart disease  and other chronic diseases.  The majority of your daily carbohydrates should come from fruits and vegetables--not grains, breads, pastas.

4. Eat at least 3 serving of fish a week.  Fatty varieties of fish such as shellfish, trout, cod, halibut, mackeal and salmon are plentiful in Omega-3 Fatty Acids.  These fatty acids have a protective effect on blood cholesterol levels and help prevent blood clotting--a cause of strokes.  Fish is also a fantastic source of protein.

5. Substitute lower-fat desserts for high-fat desserts   By switching to low-fat desserts from the high fat ones, you can save 17g of fat and 160 calories.

6. Eat vegetarian at least three meals a week.  Be sure to include plant sources of protein. Beans, legumes, seeds, nuts, and organic non-gmo soy products are full of healthful food factors and phytochemiclas that you will not get in your diet otherwise.  You will increase your fiver content, while decreasing your fat intake at the same time.

7. Yogurt--the new apple? A yogurt a day keeps the doctor away--keeps intestinal problems a bay. The bacteria primarily responsible for cultured yogurt is very help to your digestive tract.  Lactobacillus acidophilu will help fend off harmful bacteria such as those that cause food poisoning and intestinal flu.  It reduces the risk of developing vaginal yest infections, and it helps avoid the diarrhea that often occurs as a side effect of antibiotic therapy.  Choose organic, plain yogurt.

8. Incorporate nuts and seeds into your diet. A couple of teaspoons of organic peanut butter, or other nut or seed butters, are high in heart-healthy monounsaturated fats and the important antioxidant vitamin E.

9. Relax with a glass of red.  Studies from the University of California, and Cornell University suggest that an antioxidant contained in red wine--resveratrol--helps protect against cardiovascular disease and event cancer.  Once or twice a week, enjoy a glass of Pinot Noir, Cabernet Franc, Cabernet Sauvignon, or Merlot.

10.  Enjoy your food!  Stopping to enjoy your food is necessary to experience the feeling of satisfaction after a meal.  Eating on the run leaves you wanting more.  Especially if you are on a weight loss diet, take the time to enjoy your food, and you will soon find that less is more.