1. Green leafy vegetables and sweet potatoes, rich in vitamin A, enhance eyesight.
2. Obtain most of your vitamin D requirement from direct sunlight exposure at least 20 to 30 minutes, two to three times per week.
3. Vitamin E-rich plant oils from olive and sunflowers are great additions to your salad for antioxidant benefits.
4. Add cereals as a rich source of thiamin to your breakfast to strengthen your muscles and heart activity.
5. Enjoy a snack of milk or yogurt to enhance antioxidant benefits and reduce hunger.
6. Boost your energy by eating chicken breast and mushroom at lunch as they are rich sources of niacin and pantothenic acid.
7. Add lentil soup or bean salad to your lunch to obtain folic acid important for growth.
8. Ask your doctor about folic acid requirements before and during pregnancy to avoid birth defects like Spina Bifida.
9. Add red meat to your weekly meal plan as an important source of B12 to stay concentrated at school.
10. Eat a rich source of biotin like eggs twice a week to benefit your blood and bones.
11. Increase your vitamin C intake through guava, kiwi, and orange for healthy skin, stronger bones, and antioxidant benefits.
12. Replace your sugary drinks with fresh vitamin C-rich orange juice to increase iron absorption from meat, chicken, and spinach.
13. ‘Calcium-ize’ your diet through milk, cheese, and salmon to enjoy a healthy smile and strong bones!
14. ‘Phosphorate-ize’ your diet with milk, oatmeal, and shrimps to optimize your general health.
15. ‘Iron-ize’ your diet with spinach, red meat, and eggs to protect yourself from blood disorders, fatigue, and impaired immunity.
retardation, and skin disorders.
17. ‘Potassium-ise’ your diet with bananas and potatoes to maintain a healthy blood pressure and regular heart activity.
18. ‘Magnesium-ize’ your diet with green vegetables, cereals and meat to provide you with energy and strong bones.
19. ‘Iodize’ your diet with seafood and dairy products to prevent hypothyrodisim.
20. Enjoy your Diet Care meal with our potassium iodine salt to help control your blood pressure.
21. Decrease your BMI below 25 before getting pregnant to avoid the risk of gestational diabetes, hypertension, and cesareans.
23. Breast-feed to provide your newborn with a superior immune system, healthier weight control, and good jaw and tooth development.
24. Breast-feed your newborn to lose excess weight and reduce the risk of developing premenopausal breast cancer.
25. If you are a breast-feeding mother, consume at least two liters of fluid, and avoid spicy food, peanuts, and common allergens.
26. Park far and walk to your destination.
27. For optimal weight loss with your Diet Care program, adapt an exercise to fit your lifestyle.
28. Stretch before and after exercising.
29. Exercise for 30 minutes, five days of the week, to reduce the risk of diseases during adulthood.
30. Exercise 60 minutes, five days of the week, to help manage body weight, and prevent weight gain during adulthood.
31. Exercise 60 to 90 minutes, five days of the week, to prevent weight regain after weight loss.
32. Always keep a bottle of water with you to prevent dehydration.
33. Drink water first thing in the morning.
34. Drink six to eight glasses (1.5 to two liters) of water a day.
35. Eat fruits like apples, oranges, and strawberries that are high in fiber to prevent cholesterol elevation.
36. Eat two to three oily fish such as salmon and sardines weekly to maintain healthy cholesterol levels in your body.
37. Replace saturated fats found in baked goods, butter, cheese, and fast foods with healthier fats and oils like olive oil.
38. Limit your red meat intake to twice a week, egg intake to twice a week, and shrimp intake to once a week alternatively to maintain your healthy levels of cholesterol.
39. If you have diabetes, replace sugars, and sugary foods with artificial sweeteners (refer to your doctor).
40. Eat regular meals based on starchy carbohydrate foods like whole grains, whole wheat breads, oats, cereals, rice, and pasta to control blood glucose levels.
41. Replace fried foods with grilled, steamed, or oven baked foods.
42. Cut down on salt and use herbs and spices as an alternative.
43. Ask your dietician what physical activity class you belong to.
44. Never go grocery shopping when you are hungry.
45. Avoid open buffet restaurants.
46. Do not skip any meals throughout the day so you are able to maintain your energy levels and enjoy a healthy lifestyle.
47. Read nutritional fact labels when you are grocery shopping.
48. Dark green vegetables are a healthy way to fill you up.
49. Drink pomegranate juice to help you focus during a busy day.
50. Quit smoking.
51. Never let yourself starve from one meal to another and enjoy healthy snacks between meals to keep your metabolism active.
52. Do not eat anything within three hours before going to bed.
53. Peel poultry skin before cooking it to get rid of unhealthy fatty layers.
54. Fat-free does not mean calorie-free.
55. Avoid yogurt with added sugars and sweetened fruits.
56. One of the benefits of oily fish known for omega-3 fatty acids is to help protect your heart.
57. Aim to eat at least five portions of fruits and vegetables a day to manage your high blood pressure.
58. Increase your fiber intake by including 2 to 3 servings of whole grain pasta, bread, rice, and cereals to maintain blood pressure.
59. Limit your salt intake to 6 grams per day to avoid a negative effect on blood pressure.
60. Have a banana or an avocado daily, as it is rich source of B6 to help manage depression.
61. Daily moderate exercise like walking, swimming, and running for 30 minutes can strengthen lower bones.
62. Inactive people will find it difficult to strengthen their bones even if their diet is calcium rich.
63. Vitamin K found in green leafy vegetables is essential for bone-hardening protein called Osteocalcin.
64. Avoid excess vitamin A supplementation more than 1.5 mg to avoid its interaction with vitamin K.
65. Excess body fat increases levels of inflammation in your body resulting in joint pain and osteoarthritis.
66. Enjoy potassium iodine salt with your meal to help reduce high blood pressure.
67. Start your day with good healthy breakfast to give you energy. Example: Layer low-fat yogurt with your favorite cereals and sliced fruits or berries.
68. A snack less than 200 calories: one tablespoon of peanut butter spread on slices of an apple.
69. A snack less than 200 calories: one cup of tomato soup with five whole-grain crackers.
70. Enjoy your diet care dessert two hours after your lunch.
71. Avoid eating in front of the television.
72. Replace coffee and red tea with healthier herbal options like chamomine, cinnamon, and anise.
73. Always think of controlling the portions you eat.
74. Plan healthy snacks in advance and keep a variety of nutritious ready-to-eat supplies on hand such as wholegrain crackers, low-fat cheese, celery sticks, or carrots.
75. Get 8 hours of sleep each night.
76. Enjoy an early dinner to avoid night eating syndrome.
77. When your friend is on a diet, be supportive.
78. Use the stairs instead of the elevator.
79. A healthy snack for kids: a small baked potato, topped with reduced fat cheddar cheese, and salsa.
80. A healthy snack for kids: spread avocado on multi grain bread and top with grilled chicken slices.
81. A healthy snack for kids: make a mini-sandwich with tuna or egg salad on a thin slice of bread.
82. A healthy snack for kids: blend low-fat milk, frozen strawberries, and banana for a delicious smoothie.
83. A healthy snack for kids: dip baby carrot, cucumbers, or celery sticks in low-fat dressing.
84. Limit caffeine intake to one to two cups a day to help reduce nervousness.
85. Do not overcook vegetables so you do not loose most of their vitamins and minerals.
86. Follow Diet Care’s healthy weight loss plan to prevent any deficiencies.
87. High intake of gaseous drinks and sport beverages may weaken your teeth.
88. Don’t lose nutritional benefits by abusing your drinks with sugar!
89. "Your body is the baggage you must carry through life. The more excess the baggage, the shorter the trip.” - Arnold H. Glasgow
90. "The rest of the world lives to eat, while I eat to live.” - Socrates
91. "Never, never, never quit." - Winston Churchill
92. "A journey of a thousand miles starts with one step." – Lao Tzu