Читать книгу Absolutely Everyone Needs a Plan - John Schlife - Страница 12

High-Performance Behaviors

1 Always eat breakfast.

2 Eat a breakfast consisting of low-fat, high-fiber foods in the complex-carbohydrate category (grain and fresh fruit).

3 Use whole-grain bread and rolls.

4 Use soft vegetable oils, or even better, nonfat spreads, rather than butter.

5 Remove the saltshaker, and do not add salt when cooking.

6 For meats, emphasize fish, chicken, and turkey with the skin removed, and game.

7 Group calories into 3 meals (rarely snacks).

8 Bake and broil food rather than fry.

9 Eat 1 or 2 vegetable servings every day. (Get all the colors each week.)

10 Use fat-free products whenever possible.

11 Buy no-salt foods whenever possible.

12 Eat 3–4 servings of fresh fruit every day.

13 Eat on Saturday and Sunday the same way you eat on Monday through Friday.

14 Amounts—go for 1.

15 Keep lunch “light” (2 items). Have 1 fruit and only 1 other item.