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How To Get Back In Shape

Eating Healthier Food & Nutrient Rich Foods

"Eat Food, Mostly Plants, Not Too Much"   Michael Pollan



 Reading Nutrition Labels  Healthy Eating Resources   Nutrient Rich Foods
Diet vrs. Exercise       
   Diet and Disease

Getting Back in Shape
 depends 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 Weight

 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 calories. 

 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 volume of 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 of m&ms.)

 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.

 Nutrition Label

Understand the: 
  •  Serving size 
  •  Number of calories per serving 
  •  Amount of fat & types of fat 
  •  Grams of protein
  •  Amount & types of carbs - sugar and fiber
  •  Amount of nutrients, vitamins & minerals
  •  Amount of salt or sodium, cholesterol etc. 

Read more information from the FDA on understanding nutrition labels. The more time you spend reading nutrition labels, the less likely you are to eat packaged or processed 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. 

Eat This, Not That! 2011: Thousands of easy food swaps that can save you 10, 20, 30 pounds--or more!


 Eating Resources

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, Essential Guide for the Healthiest Way of Eating

  The World's Healthiest Foods 

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 book. 

** Highly Recommended to help you get back in shape with good nutrition.

 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.

 Your Backyard Herb Garden: A Gardener's Guide to Growing Over 50 Herbs Plus How to Use Them in Cooking, Crafts, Companion Planting and More

 Your Backyard Herb Garden


Your Backyard Herb Garden, by Miranda Smith  teaches you how to organically grow and use herbs in cooking.  If you want to eat healthier food, use herbs liberally in your menus.

Fresh Parsley, Basil, Dill, Cilantro, and Rosemary to name a few, all rich in antioxidant phytonutrients, allow you to transform your ordinary food into nutrient-rich delicious foods. 

**Recommended to help you get back in shape by eating healthier food, seasoned with your own organically grown herbs, rich in nutrients.

These two books are a good place to start in setting up your healthy eating resources.


To help with meal planning, food portion sizes,  calorie and exercise calculators, and Shape Up America's Cyberkitchen for meals that meet your calorie goals, see our calorie calculator page.

Michael Pollans' bood,  Food Rules makes you more

conscious of what you are putting into your body, where

it comes from, and how you can clean up your food


"Eat Food, Mostly Plants, Not Too Much

       Michael Pollan   >>>>>

 For more on Healthy Nutrition for: Women  Men  Seniors  Youth


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   Nutrient Rich Foods                 

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 zesty mexican 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:

 Dark Green Vegetables:  Spinach   Swiss Chard  Broccoli
 Fruits:  Blueberries  Strawberries  Raspberries
 Seafood:  Salmon  Tuna & Sardines  Shrimp
 Meat and Poultry:  Lamb  Grass Fed Beef  Chicken
 Beans and Legumes:  Lentils  Beans - Kidney, Pinto,  Black, Lima

Healthier Food is Rich in Color and TexturePeppersYellow PeppersTomatoes

To Improve your relationship with food, read Geneen Roth's book, Women Food and God. >>>

The articles below discuss how eating healthier foods reduces your risk of disease:

Medscape - Substituting Whole Grains for White Rice May Lower Risk for Type 2 Diabetes, Laurie Barclay, MD

DASH Diet - for Hypertension and Heart Health.

Medscape - Modulate Alzheimer's risks on  a low-saturated-fat, low-glycemic-index diet

For weight loss, which is better - diet vrs exercise?


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