How do I eat whole foods
(fruits, vegetables, whole
grains and proteins)
​
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​Avoid or limit ultra-processed foods
(packaged food). Ultra-processed foods
like starchy snacks, energy bars, chips
and candy can be detrimental to
maintaining a healthy weight as they
are quickly broken down by your body
swamping your blood streams with
glucose and amino acids which then
your liver converts to fats.
​
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​Every day eat 5 portions of fruits and
vegetables before you pick any other
food. Include 1 at every meal and also
if you eat snacks. Corn and potatoes do
not count as they are a starchy
vegetables similar to bread, pasta
and rice.
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Ex. Replace white bread for whole
wheat bread
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Ex. Replace white rice for brown rice
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Plan, shop chop and peal fruits and
vegetables in advance, making
individual portions that you can grab
and go.
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Eat bento box style: pick a protein,
vegetable, fruit and whole grain
carbohydrate to make your very own
really healthy, low cost, protein box.