You are what you eat. You can look better, feel better, and even live longer by changing what you put into your mouth. The best way to eat healthy and stay in shape takes a little bit of discipline, food smarts, and the will to better your body. Good nutrition is found in nutrient rich foods. Your body needs amino acids (protein) to rebuild your cells, essential fats, glucose (carbohydrates) for energy, vitamins and minerals and plenty of water. Start the year by paying attention to what you put in your mouth. All too often we choose what tastes good or is easy and convenient. It’s not enough to feel good. It’s time to feel good about your food choices!

Protein: Choose lean sources of protein. The quality of a protein source is determined by the amount of protein it contains, the number of amino acids and the ease of assimilation. Whey protein isolate powder is the best source of protein! Egg whites are second followed by cage-free whole eggs; salmon; ahi tuna; white meat, skinless chicken; skinless turkey; water-packed canned tuna; and non-fat milk products.

Essential Fat: While you want to avoid the fat that comes in most meat or is added to foods when you fry, you don’t want to avoid fat. Your body needs it. Up to 1/3 of your calories can be from fat if you choose the right fats. Raw fats are best (high heat turns good fat into bad!). Eat some raw fat with each meal for brain and eye health, to aid in digestion, boost your immune system, balance your blood sugar and even help your body to burn fat! Good sources are avocado, extra virgin olive oil, raw seeds & nuts and Udo’s Choice Oil Blend.

Carbohydrates: Just as not all fats are bad, not all carbs are to be avoided. Lo-carb diets have replaced lo-fat diets as the eating plan for success. But you don’t have to give up all carbohydrates – in fact, you shouldn’t give up all carbs. Your body will feel better with a balance (up to 1/3 of your calories) of unprocessed carbs (whole vegetables and fruits). These foods are your best source of fiber, antioxidants, phyto-nutrients (health-producing substances found only in plants) and glucose (the only fuel your brain can use). The key word is unprocessed. Choose foods as grown carbohydrates that come directly from nature to your plate with minimal processing.

Water: Drink as much as you can! You wouldn’t go without showering! Keep your insides clean with pure fresh liquid (distilled water is best, followed by filtered, spring, sparkling, herbal tea and decaffeinated coffee).