I have been helping people of all ages enjoy more energy and better sleep habits by teaching them ways to take better care of their bodies. One of the biggest impacts we can have on our health is by learning better ways to fuel our bodies. I am always surprised that many people have little knowledge how to fuel their bodies for optimal health. I will share with you some basic information and rules that you can apply to your eating habits today that will make you feel better tomorrow.

1. Eat breakfast! After a nights sleep you body need some fuel for the day. Even if you do not feel hungry in the morning it is important to eat a healthy breakfast to stabilize your blood sugar. You have essentially fasted all night while sleeping (unless you sleep walk to the refrigerator) and your blood sugar is low and you need to feed your body some healthy nutrients in the morning. I always suggest whole grain oatmeal with fresh honey and brown sugar. You can substitute the honey with a fresh fruit as well. Try a small serving of plain low-fat Greek Yogurt with granola. Having a piece of lean turkey or pork bacon is “OK” as well. I think an organic egg is also a good choice and I would not worry about the cholesterol in the egg. We will teach you soon about the healthy and unhealthy fats in your food so for now enjoy your eggs with breakfast.

2. Think about eating 5-7 small meals per day instead of the BIG THREE. Most people do not eat enough healthy nutrients throughout the day so try snaking on veggies, nuts (walnuts and almonds are the best) fruit, Greek yogurt, and granola for your snacks during the day. You want to try to eat something every 3-4 hours to maintain a level blood sugar. Maintaining a stable blood sugar is very important in weight management and avoiding Type 2 Diabetes.

3. Drink, Drink, and Drink more water. We have all heard this advice but very few of us follow this rule. You need to carry a bottle of water around with you in order to accomplish this. You should be drinking at least 100 oz/day to stay well hydrated and you will need to measure your water bottle and re-fill to meet this goal. I like when my patients come into the office with there water bottles and re-fill.

4. Try eating more of your carbohydrates (CARBS) during the early part of the day. These would include your breads, grains, fruits, pasta, starches, and of course your snack food. You will burn these for your fuel when you are most active so avoid after dinner at all costs unless you plain on running a marathon in the evening. Think about eating more protein for dinner and at the end of the day. This will carry you through the night. Good sources of protein include fish, especially wild salmon, beans, organic chicken and beef, and actually vegetables. Remember that all whole food has all three ingredients of protein, carbs, and fats.

5. Try planning your meals before the day arrives. Avoid “winging it” as you are more likely to eat poorly due to lack of a good plan. Remember that planning a meal ensures a better quality nutritious choice than trying to throw something together.

6. Follow the 80/20 rule. Eat 80% for health and 20% for pleasure. You must adhere to this rule if you want to feel better and have more vitality but please do not forget the 20% for pleasure. Life is too short and food is such an enjoyable part of our lifestyles. I would suggest you have something you crave at least once per week.

7. Try taking a high quality multi-vitamin, a Fish Oil supplement for your Omega-3’s and added Vitamin-D. This will protect as well as enhance your health.

I hope you find these rules helpful as you have the power to change your health significantly by the way you eat.