Getting Back in Shapedepends greatly on what you put into your
body. If you eat healthier food, you'll create a healthier body with a healthier weight.
Healthier Food = Healthier Body = Healthier
Understanding nutrient rich foods and healthier cooking
methods is important to your success in getting back in shape.
Adjusting your food and calorie intake can help you
normalize your weight and help to eliminate food related health concerns.
Nutrient rich foods are high in nutrients and low in
For healthier food, select fresh food or food that
is frozen at its source. Having your own herb or vegetable garden can help you put
healthier and more colorful food on your plate.
Choose organically grown food when possible - assuming you
have a reliable "organic" source. Whenever possible, know the source of your food.
Consider the ratio of
the volumeof food vs. its
calories for its filling effect. (ie. An apple has considerable volume for its 60 calories providing a
better filling or satiety effect than the much smaller volume of 60 calories worth
Whenever possible choose whole grains and whole foods over refined or more
processed foods. In general, healthier foods have richer textures and colors. Choose menus with a wide
variety of colorful nutrient rich foods.
Reading Nutrition Labels
If your food comes in a box or a bag, read the
label very carefully.
Number of calories per
Amount of fat & types
Grams of protein
Amount & types
of carbs - sugar and
of nutrients, vitamins & minerals
Amount of salt or sodium,
Read more information from the FDA on understandingnutrition labels. The more time you spend reading nutrition labels, the less likely you
are to eat packaged orprocessed
foods. Search nutrition labels for your foods.
If you are not ready to leave behind all
packaged and restuarant food for organic and sustainable, nutritous food grown in your own
garden or raised on your own farm, you can greatly improve your nutrition by
learning to read labels and choose healthier foods. David Zinczenko's book, Eat This,
Not That is a good start.
One of the best reference books on healthy, nutrient
rich foods and cooking methods is George Mateljan's, The World's Healthiest
Foods. It makes a great resource to help you get back in shape as
you start cooking and eating healthier
food. Make it one of your healthy eating resources.
The World's Healthiest
Foods, by George Mateljan is an amazing book full of
healthy, nutrient rich food recipes & nutritional info.
Phase 1 gets you started on 4 weeks of a
healthy eating plan.Phase 2 helps
you eat healthy for a lifetime.
The book includes healthy ways of
cooking and food preparation to prevent loss of nutrients. Nutrient richness and
nutritional analysis charts are included for different foods. The
section on which foods help with different health concerns shows a well researched
**Highly Recommended to help you get back in shape with good
Add Your Backyard Herb Garden, by Miranda Smith to your get back
in shape library. Adding herbs to your diet increases your intake of health promoting phytonutrients that
can help decrease inflammation and protect against cancer. Because herbs are nutrient rich foods
with minimal calories, they are great foods for healthy weight control.
If you are ready to get back in shape and haven't
already signed in for our
Free How To Get In Shape "Get Started" guide, sign in
Remember that when you are trying to get back in shape it is
easier to add new healthy behaviors than to try to break old negative habits. By adding nutrient rich
foods, you begin to crowd out unhealthy fats, sugars and processing chemicals.
Start your new healthy eating habits by adding more vegetables.
Dark green and colorful vegetables are nutrient rich. However, the majority of us do not eat our recommended
4 to 5 servings of vegetables per day. An easy way to increase your vegetable intake is to eat vegetable
soup with your meals. Check out a delicious zestymexican soup recipe from an excellent nutritional website,The World's Healthiest Foods. See more of their recipes below.
Below are some suggested nutrient rich foods to add to your new
healthy eating plan: