1.EAT BREAKFAST: It's still considered the most important meal of the day. There are plenty of gluten free options for breakfast including: eggs, gluten free oats, gluten free cereal,Greek yogurt and fruit, or gluten free meal replacement bars. You can even try a peanut butter and jelly on gluten free waffles.
2.CHOOSE AT LEAST 5 SERVINGS OF FRUITS AND VEGETABLES A DAY: These are naturally gluten free and provide,fiber,vitamins and minerals to your diet.
3 EVALUATE THE FIBER CONTENT OF YOUR DIET: The goal for most adults is 25g/day. Make sure to increase your fluids as you increase your fiber!
4.CHOOSE WHOLE GRAINS: At least half of your grain sources should be whole grains. Gluten Free Whole Grains include: popcorn, quinoa, buckwheat,amaranth, millet, montina, brown rice, wild rice, sorghum, and teff.
5.EVALUATE THE FAT CONTENT OF YOUR DIET: Current recommendations suggests avoiding Trans Fats, and limiting total fat intake to 25-30% of your total caloric intake. Saturated fats should be limited to 7-10% of total calories. Translated for someone who consumes around 2000 calories per day that would give them a total fat goal of 56-67 g total fat per day and 16 to 22 g of saturated fat per day.
6.EVALUATE DIET FOR ADEQUATE CALCIUM AND VITAMIN D: The RDI for most adults is 1000mg of Calcium per day. 8 0z. of low fat milk provides 290mg of Calcium. If you follow a dairy free diet, include the following to boost your calcium intake: sesame seeds, spinach, broccoli,kale, collard greens and sardines. You may also like to include calcium fortified orange juice. If your diet is lacking, it is important to consider supplementation.
7.MANAGE YOUR WEIGHT, KNOW YOUR BMI (body mass index)Normal Weight Range is 18.5-24.9. Go to the NIH BMI Calculator to figure your BMI.
8.LIMIT EXCESS REFINED SUGARS: The American Heart Association issued a statement in August 2009 recommending women limit their extra sugars to 6 teaspoons/per day and men to 9 teaspoons/per day. Note a regular 12 oz soda contains about 10 teaspoons!
9. CHOOSE PHYSICAL ACTIVITY DAILY: Invest in a pedometer which will track your steps, aim for 10,000 steps per day which is 5 miles.
10.SMILE: A positive attitude and outlook contributes to a healthy lifestyle!
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