Healthy Nutrition Strategies Part 1 | San Diego Informer

By Dr. Donald A. Ozello DC

Dietary journal: Nutritional needs are individual. What works for one person doesn?t work for everyone. Recording your nutritional intake ensures you are individualizing your dietary strategies.

Maintain a detailed dietary journal to develop nutritional strategies that work for you. Record what you ate, how your meal was prepared, the time you ate, the amount you consumed, your body?s positive and negative reactions, your energy levels and other information you consider pertinent. Greater details arm you with increased information. Detailed information allows you to establish nutritional strategies that fit you and your health objectives.

????? Incremental Changes: Apply dietary changes one at a time. This provides you the ability to analyze each nutritional strategy individually. Nutritional changes can positively or negatively affect the body. These effects can take place instantly or over a long period of time. Give yourself ample time to evaluate each dietary adjustment on it individual merits.

????? Wide variety of healthy foods: Achieve optimum results from your diet by eating a wide spectrum of healthy foods. This ensures consumption of all required macronutrients, vitamins, minerals and phytochemicals. Consuming an array of foods helps you avoid continuous over-intake and under-intake of nutrients. Eating and preparing different types of healthy food keeps the body and brain properly nourished. ??????

????? Fruits & Vegetables: Eat five to nine servings of fruit and vegetable daily. Fruits and vegetables are filled with health promoting and disease fighting substances in their natural balance. Fruits and vegetables possess numerous dietary benefits just discovered by nutritional scientists with more to come. Fruits and vegetables can be eaten fresh, frozen, dried and canned. They can also be drank as juice.

Antioxidants are easily acquired by eating fruits and vegetables. These substances render damage causing free radicals harmless. Many fruits and vegetables contain high quantities of fiber. Fiber, also known as bulk or roughage, passes through the digestive tract quickly and promotes elimination.

Feed your body an assortment of different colored fruits and vegetables. Each color classification of fruits and vegetables supplies specific nutrients.

????? Always eat breakfast: Jump start your day with a healthy morning meal. Furnish your body and mind a needed boost of energy by eating a healthy breakfast. Eating in the morning keeps your blood glucose level from dropping too low. If you don?t have an appetite upon waking attempt to eat a small amount. One serving of banana or berries for breakfast combined with a healthy mid-morning snack usually does the trick for those without an early morning appetite.

????? Eat throughout the day: Sustain your energy and focus throughout the day by consuming food all through the day. Eat breakfast, lunch and dinner. Consume healthy snacks between your major meals.

????? Eat healthy snacks and desserts: Choose fruits and vegetables over simple sugars for in-between meal snacks and desserts. Fuel your day and maintain a steady blood glucose and energy level by consuming low glycemic index foods between meals. Fruits and vegetables such as apricots, cherries, and cooked carrots provide steady, long-term energy sources.

High glycemic index foods should be avoided. Candy and chips possess a high glycemic index and will cause a spike and drop in your blood glucose and energy levels.

Nutrient dense fruits and vegetables provide you with ample quantities of required vitamins and calories. In comparison empty calories from junk food like cookies and chips contain little nutritional value. Fruits and vegetables supply nutrients, antioxidants, and phytochemicals in natural quantities and balances.

????? Calorie Control: Proper digestion takes time. Give your digestive system the time it needs by never stuffing yourself. Consume moderate amounts of food at one time. Over eating leads to fatigue, bloating and poor digestion.

The only proven long term successful weight loss method is to burn more calorie than you consume. Combine moderate exercise with common sense calorie consumption to achieve and maintain a healthy body composition. Muscle to fat ratio, or body composition, is more important that body weight. Eat to fulfill your exercise and metabolic needs without over eating. Choose nutrient dense carbohydrates, fats and proteins for utmost results.

Dr.?Donald A. Ozello DC

Dr. Donald A Ozello DC is the owner and treating doctor at Championship Chiropractic located at 2595 S. Cimarron Rd, Suite #100, Las Vegas, NV 89117. ?His web address is?www.ChampionshipChiropractic.com?and he can be contacted at (702) 286-9040 and??DrO@ChampionshipChiropractic.com?.

Dr. Donald A. Ozello DC writes a weekly health, fitness, exercise and nutrition column for The Las Vegas Informer. His is also published in OnFitness magazine, LiveStrong.com, SpineUniverse.com, MyHealthZine.com and EHow.com.

Dr. Donald A. Ozello DC is an award-winning public speaker. He has spoken to various groups on health, fitness, exercise and nutrition topics. His mission is to educate and inspire others to live healthier, fitter, more functional lives.

Dr. Donald A. Ozello DC loves to exercise. Bike riding and kettlebell training are his current favorite forms of exercises. He credits ?The Godfather of Fitness? Mr. Jack LaLanne as an early influence on his life.

Before pursuing his career in Chiropractic, Dr. Donald A. Ozello DC served in the United States Navy aboard the USS Bremerton, SSN 698.

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