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Top Ten Nutrition Tips
by Dr. David Williams

1. Drink 8-10 glasses of water every day, more if you are exercising. A glass is considered to be 8 ounces.

2. Eat 3-5 servings of fruits and vegetables every day. If you have to choose between a fruit and a vegetable, pick the vegetable because it has more nutrients and less sugar.

3. Use salt in moderation; excessive salt will raise your blood pressure.

4. Use sugar in moderation. The average American consumes 145 pounds of sugar every year. There is no nutritional value in sugar and it can be stored as body fat.

5. If you drink alcohol, do so in moderation. Each gram of alcohol yields 7 calories and has no nutritional value. This can also be stored as body fat. Alcohol will also slow down your metabolism, which will promote fat storage.

6. Eat 5-6 small meals and not just 1-2 big meals every day. Eating has a thermogenic effect, which speeds up metabolism and increases body temperature. That is why you eat more in the winter and less during the summer. Eat the same amount of calories; simply spread them out throughout the day.

7. Take a multivitamin daily.

8. Read the labels on the food that you eat. Advertising can be deceptive, so pay attention to what is in your food.

9. For every carbonated soda that you drink, also drink a glass of skim milk. The phosphoric acid in colas has been linked to bone loss in women.

10. Plan your meals in advance. If you wait until you are hungry before you figure out what to eat, you may end up ordering fast food.

If you have any questions regarding fitness and wellness, please feel free to contact me at (817) 648-6999.

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