General Rules for healthy-eating.htm

• Don’t put a lot of food in your plate, and don’t finish all the food on your plate.
• Eat a good breakfast, and eat multiple, small meals throughout the day
• Try not to eat much after 7 PM
• Eat a bit of protein with each meal, and make sure you eat a fair amount of protein per day. Taking in an extra 30 g of protein powder is often helpful.
• If you've eaten a lot, and your glycogen stores are full, any large meal taken under such conditions has nowhere else to be stored other than as body fat. So after eating a lot one day, or part of one day, try to take it easy for a while until you get hungry again.
• Keep up your calcium intake, though it's best to do this from food; calcium supplements can constipate you, and high amounts may not be necessary.
• Keep a variety of healthful foods in your home, and “listen to your body” when hungry, and eat only that food that you’re hungry for.
• Don’t follow fad diets
• Don’t keep soft drinks in the house – in restaurants and in fast-food places always ask for water instead.
• Limit the amount of high-sugar desserts you keep around in the house. Don’t routinely keep candy, cookies, ice cream, or pastries in the house. Fructose (from table sugar, high-fructose corn syrup, or from fruit juices and dried fruits) has been implicated in causing obesity. Limit intake of these and avoid foods sweetened with sucrose (table sugar) or high-fructose corn syrup. If you need something sweet, make it from scratch and use Splenda™ (sucralose) as a sweetener. Brown rice syrup is a natural sweetener that is very low in fructose. Don’t eat a lot of bread or pasta or quickly digestible carbs.
• Don’t be afraid of eating moderate amounts of healthy fats (in nuts, mayonnaise, other vegetable oils). A moderate amount of healthy fat in the diet serves to keep down hunger.
• We also recommend taking, on a daily basis, B multivitamins with C and vitamin D to help calcium absorption and prevent bone disease and other D-related illness, and optionally, resveratrol (longevity anti-oxidant derived from grapeskins) and glucosamine/chondroitin sulfate (for people over 50 or who are at risk for osteoarthritis).