1. Always eat the freshest, most unprocessed foods possible.
2. Avoid fats and sweets (see below)
3. You can eat practically unlimited quantities of fresh (not canned) deep green vegetables (like broccoli or spinach) or orange, red, or yellow fruits and vegetables. Consume moderate quantities of bananas.
4. Eat moderate quantities of starchy carbohydrates. Examples, in order of preference, are: beans, yams, sweet potatoes, rice, pasta, oatmeal, bran cereals, popcorn (no butter!), and whole grain bread products.
5. Consume proteins that have a high P.E.R. (protein efficiency ratio) and low fat. Examples, in order of preference, are: egg white, fresh fish, poultry breast (chicken or turkey), or white albacore tuna in water.
6. Spread food intake out over 4-6 smaller meals, instead of 1 or 2 large meals.
7. The drink of choice is water. Most people do not drink enough water. Drink at least 8 glasses of water throughout the day.
8. Become calorie conscious. Avoid seemingly incidental calories in soft drinks, juices, salad dressings, mayonnaise, and other condiments. They all add up over time.
The primary function of fat in the body is to store energy as body fat. It is very easy for your body to turn eaten fat into body fat. At 9 calories per gram, it is more than twice as high in calories as either proteins or carbohydrates, which have 4 calories per gram. Cut down on fat. Using the per serving analysis provided on any package food label product, make sure the calories from fat are less than 10 % of the total calories per serving.
The primary function of carbohydrates in the body is to produce energy. Eaten in excess, carbohydrates can be turned into body fat, but not as easily as fat can be turned into body fat. There are two types of carbohydrates, simple and complex. Simple carbohydrates are the various types of sugars found in foods such as soda, candy, and honey. They are referred to as "empty calorie foods" because they contain few nutrients. Complex carbohydrates (starches) are made from 2 or more sugars joined together and are found in vegetables, yams, potatoes, rice pasta, oatmeal, bran cereals, bread products, and legumes (beans, peas, and lentils). 60-70 % of daily calories should come from mostly complex carbohydrates.
The primary function of proteins in the body is tissue building. Like carbohydrates, consumed in excess, it can be deposited as body fat, but not as easily as fat can be deposited as body fat. Next to water, it is the most abundant substance in the body, and is at work in every cell. The most important thing to know about proteins are which ones are low in fat. In general, low fat proteins will lack color. Examples of low fat, high quality proteins, in order of preference are: egg whites, fresh fish, poultry breast (chicken or turkey) or tuna in water. Protein should make up 10-20 % of daily calorie intake.