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NUTRITIONAL
TIPS
 The
following article is a small excerpt from one of my books.
I hope you’ll want to learn more and let me help you to get
into the best shape of your life.
You know that a balanced nutritious meal is important, however sometimes
you get too busy during the day to make sure you get the proper
nutritional elements that your body needs. Here are some quick and
simple ideas that may help.
1) If you make spaghetti and are using sauce for a bottle or can, you
can add carbohydrate rich vegetables like squash, beans, peas or
broccoli. Simply chop the vegetables, cook them quickly in the microwave
and then mix them in with the bottled or canned sauce.
2) If you don't like vegetables in your spaghetti sauce, you can try
grating two carrots, and then mixing it in with the sauce. You'll get
twice your Recommended Daily Allowance (RDA) of Beta carotene and also
add 4.6 grams of Fibre.
3) You can boost your
Fibre intake by 6.4 grams by using whole wheat
pasta for spaghetti instead of the low fibre white flour kind.
4) When making Chilli you can Raise your Fibre and carbohydrate intake
and lower your fat intake by simply cutting your beef intake in half and
substituting with Red Kidney Beans.
5) You can cut your cholesterol intake when making an omelette by using
two egg whites with two whole eggs. You can also give your omelette a
boost by adding potatoes, mushrooms or peppers.
6) Make a leaner meat stew by using chicken instead of Beef
7) When eating Pizza, top it off with Vitamins by using broccoli, green
or red peppers, mushrooms, cauliflower or Tomatoes. You can also save
about 7.6 grams of fat in just two slices by leaving off the
pepperoni.
8) When making macaroni and cheese, make sure you choose a low fat
cheddar. You may also want to spread a quarter of a cup of wheat germ on
top before baking. This will give you 50 percent of the RDA of folate, a
B vitamin
and 40 percent of your RDA of Vitamin E.
9) Make better salad bar choices by using dark leafy vegetables like
Romaine, Red Tip or Spinach. Ice berg lettuce has basically no
nutritional value. You can also sprinkle raisins on top for Fibre and
shredded cabbage will add not only Fibre and
Vitamin C. By adding sesame
seeds, nuts or mushrooms, you'll be adding copper, an important nutrient
in keeping bones, skin and tendons healthy.
10) Popcorn is one the healthiest snacks you can eat. A handful of air
popped popcorn contains just six calories and is a good source of B
vitamins and Fibre.
11) Choose fish instead of meat when having a barbecue. Fish is a good
source of protein and contains magnesium, B vitamins and
Potassium.
12) If it's a burger you crave, try a turkey burger. Buy a Turkey
tenderloin, the leanest part of the Turkey and grill it on your B.B.Q.
13) Instead of Apple Pie, try Apple Crisp. You'll lose almost all of the
fat and gain cholesterol lowering Oats.
14) Mix two tablespoons of nonfat dairy milk into an eight-ounce glass
of milk. This will double your calcium and protein intake without adding
Fat.
15) You can add Beans or crushed Tomatoes to Prepared or canned soups.
You can also increase your Fibre by adding Barley to Vegetable
soup.
16) Use Fruit spreads on your toast instead of Butter. Apple Butter
spread offers 38 milligrams of Potassium per tablespoon and almost no
Fat.
17) Try using frozen melon balls instead of ice cube in Fruit drinks. A
half cup of honey dew melon for example will add 230 milligrams of
potassium and lots of Vitamin C.
18) If you can cook soups and stews the day before, you can cut the Fat
by chilling them overnight. In the morning, simply skim the fat off the
top before serving.
19) For more Fibre, eat fruits and vegetables with their skins and
peels.
20) If you are breading chicken breasts, use bran cereal to add fibre.
21) To increase your Beta-Carotene, add fresh parsley to stews, soups
and sauces.
22) Frozen corn can be added to almost any meal. By adding half a cup of
corn into any meal you will receive 17 grams of carbohydrates and three
grams of fibre.
23) You can raise your calcium level by sprinkling skim-milk powder into
mashed potatoes, gravies or sauces.
24) Avoid Granola. The majority of granola on the market contains as
much as 27 grams of fat per serving. Also a bran muffin contains four to
12 grams of fat and up to 900 kcal., depending on size. You may want to
choose a Bagel which contains 1.4 grams of fat and 160 kcal.
25) Apples are a terrific source of Vitamin C and Fibre but be careful
of Fruit Juices. Apple Juice for example can sometimes be nothing more
than sugar water.
26) If you are a vegetarian, you should be careful do avoid deficiencies
in iron, zinc and B12. These deficiencies can hamper your athletic
performance.
I know you want to get in shape and look great. Whatever your fitness
goal to slim down... gain muscle... tone your arms or flatten your tummy I’m
here to help you accomplish your goals and to improve your fitness
level. You will learn how to select and combine your diet with exercise,
so that you can be the best you can be.
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