A Healthy Diet That Supports Your Lifestyle

1.- Plan a fresh and balanced menu for your week. In your free time, visit local markets and buy fresh, seasonal ingredients from local producers. Dedicate two hours a week to cooking at least one or two animal proteins or legumes that you can then complement throughout the week with fresh and crisp salads, sautéed vegetables and a nice serving of a grain, like rice. Remember to check food labels and choose foods as minimally processed as possible; this will ensure you are consuming higher quantities of nutrients and antioxidants. 

2.- The Mediterranean diet is simple and fresh and considered to be one of the secrets of a long and healthy life. You can’t go wrong with a plate of grilled fish and vegetables and a glass of red wine. 

3.- When it comes to fruit and vegetables, eat a wide range of colors. The more colorful your plate is, the healthier and more nutritious it will likely be. 

4.- Eat a variety of foods. ‘All things in moderation’ is a pretty good rule of thumb. Try to eat across all of the five main food groups: fruits; vegetables; animal and plant proteins (including beans, legumes, seeds, nuts); milk products and their alternatives; and vegetables.

5.- Eat foods that contain fiber. Give your gut something to work at whenever you can. Choose the whole grain version of bread, cereal, rice and pasta. Try to incorporate pulses and grains into your diet as these will benefit your system while giving you lots of necessary vitamins and minerals.

1.- Keep portion size in mind. Using smaller dinner plates is a good way to ensure you are not overloading. Bear in mind that your stomach is roughly the same size as your fist. Overeating will make you feel lethargic. 

2.- Drink plenty of water on a regular basis. It will improve everything! However, also keep in mind that digestion is aided when we avoid drinking water during a meal. The important digestive enzymes and juices are perfectly concentrated to maximize our digestive powers.

3.- Don’t skip meals. Eating regularly will keep your metabolism running at a nice steady pace while helping you stay alert, energized and focused. By not allowing yourself to get too hungry, you can avoid overeating at later meals.

4.- Super snacks can boost vitality throughout the entire day. These small energy-packed bites will give you all the energy you need for a vibrant daily rhythm. Remember that in addition to having three meals a day, you should have a snack every four hours.

5.- Fight fatigue with super drinks. Drink them in the morning or when you get home from a long day’s work.

Snack Ideas 

At work, always have raw almonds, pistachios and/or cashews on hand. 

Fresh veggies, like baby carrots, celery sticks and radishes, with hummus is another good option — as is fresh or dried fruit. 

Juices and smoothies will get your system started on the right track before breakfast and can also bridge a gap between meals.

Cacao nibs—toasted cacao beans—are a great choice for an energy boost and for keeping your spirits up; this is also the purest way to eat chocolate. Cacao nibs offer a perfect morning snack with your favorite fruit, or in a smoothie with almond milk, banana, spinach, kale and flax.

Balanced Daily Menu Suggestions

• Breakfast: yogurt, wheat toast, natural juice and decaf coffee or tea.
• Mid-morning snack: protein bar or fresh fruit. 
• Lunch: tofu or chicken with rice or other grain, along with some raw green leafy vegetables, cooked veggies and wheat bread. 
• Mid-afternoon snack: fresh vegetable juice and gelatin. 
• Dinner: salmon or tofu; or veggie burger with brown rice.