New Year eating program- the basics

Every meal should contain a protein, a complex carbohydrate, a fruit and or vegetable.

Example- breakfast- oatmeal ( complex carbohydrate), fruit ( apple, orange, banana, blueberries) and protein may be one hard boiled egg, or one tablespoon of peanut butter, 1 ounce of cheese, 1 cup yogurt, ore one glass of milk

Lunch-example-Complex carbohydrate such as bread ( whole grain preferred over white), or 1 cup of brown rice. Protein can include 3 ounces of tuna, 1 egg,  1 ounce of cheese, 1/2 cup  of chickpeas or beans or 3 ounces of chicken breast or turkey breast. Choose a fresh fruit or vegetable such as grapes or sliced apples, or a fresh fruit salad to round out the meal. Shredded carrots or brocolli slaw or steamed mixed veggies add fiber to the diet without adding excessive sugar.

You can mix and match your fruit, veggies and protein and complex carbohydrates. You body runs on glucose, a simple sugar and needs the complex carbohydrates in the diet to break down slowly to simple sugars for energy over time. Too many simple sugars like table sugar sucrose, can lead to high insulin levels, and more fat deposited in areas of the body you dont want them. It can eventually lead to insulin requiring diabetes.

The complex slow to digest carbohydrates with high fiber and protein, cause a slow release of sugar into the blood stream and are your best bet against becoming an insulin dependent diabetic. If you are already diabetic, these eating habits can help lower your insulin requirements.

A high fiber fruit and vegetable diet also is treatment for constipation and irritable bowel and may prevent fatigue and prevent colon cancer.



Best and worst foods for belly Fat QUIZ

Here are the highlights of the Quiz

Belly fast is worse for you than fat elsewhere on your body

Fatty foods such as butter, cheese and fatty meats are not the biggest cause of belly fat. The biggest cause is overeating, and lack of exercise

Calories from alcohol are worse for belly fat than other calories-

Trans fats an move fat from other parts of your body to your belly ( not a good thing)

Green tea, blueberries and soy show promise for fighting belly fat

Fast foods can contribute to belly fat because they are high in fat, calorie dense, and large portions.

To help your waistline- you should eat a diet high in fiber ( like popcorn)

Men tend to collect more belly fat than women

Spot exercises does NOT target belly fat

Belly fat has been linked to heart disease, osteoporosis and dementia

The best plan for reducing belly fat is cutting calories and getting more physical activity