5-Factor Foods for Every Meal

What you need to include in every meal.

Sugar-Free Beverages
Provide the hydration you need for health and digestion and help you feel full. 8 to 12 ounces of liquid per meal.

Healthy Fats
(Monounsaturated and polyunsaturated) provide energy; help you absorb vitamins A,D,E and K; provide taste and consistency and help you feel full so you eat less. 65 to 100 grams a day.

Low- to Moderate-Glycemic Index (GI): Carbohydrates
Take longer to digest than those with high GI score. This helps you avoid sugar spikes that affect mood. They also help prevent mood swings by (1) making sure your brain produces enough of the chemical serotonin, which helps regulate mood and appetite, and (2) keeping your serotonin levels steady so you avoid emotional highs and lows. Good choices: vegetables, wild rice, beans, lentils, oatmeal, sweet potatoes and quinoa. 2 portions per meal (half your total calories). read more...