1. Eat plentifully of high fiber foods (e.g. vegetables, fruits, whole grain breads, brown rice) Particularly Low and Moderate Glycemic Index fruits and vegetables  These foods are your Heroes, the foods which will give your body the micro-nutrients it needs to heal itself, thrive and prosper. For convenience; fresh frozen vegetables and fruits are often as high in nutrients as fresh fruits and vegetables.

2.  Balance your plate. Your plate should be ½ Low and Moderate Glycemic Index Fruits or  Vegetables Have some protein  with every meal or snack (e.g., meat, fish eggs, cheese, nuts, seeds, tofu.)

3.  Minimize sugar and refined carbohydrates (e.g. sodas, cookies, ice cream, white bread, white rice, pasta).

4.  Avoid processed foods and trans-fatty acids (e.g. hydrogenated oils). Eat foods as close to the natural source as possible, the less “adulterated” the food the more micro-nutrients it contains. Micro-nutrients = substances which allow your body to properly metabolize and utilize the nutrients in food.

5.  Shop for “nutrient density”; foods that are stripped of all their nutrients, then sprinkled with cheap, synthetic, non utilizable vitamins are no bargain. (e.g. non whole grain bread, prepared meals)

6. Don’t skip meals. Skipping meals leads to increased production of hormones that cause muscle loss. Eat frequently, 3 small meals and 2-3 snacks daily. To maintain stable blood sugar and insulin levels