م. ايمن قاسم الرفاعي

Eight Great Tips for Optimum Nutrition

1st- Water

Drink at least 8 glasses (2 liters) of water, diluted juices, and herbal or fruit teas each day. Aim to reduce, or avoid, your intake of coffee and tea, to at least 2 per day, as they dehydrate the body.

2nd- Fresh Fruits & vigatables

Increase your intake of fresh fruit to a minimum of 3 portions per day (dark berries, apples, bananas, citrus fruit), and dark green leafy vegetables (kale, spinach, watercress, peas, broccoli) to at least 5 per day.

3rd- Oily Fish

Increase oily fish (e.g. salmon, mackerel, sardines, trout) to 3 times per week, or ground seeds (pumpkin, sesame, sunflower and linseed) -1 tablespoon per day- in order to maintain healthy levels of omega 3 and omega 6.

4th- Protein

Eat good quality protein everyday for example organic chicken, eggs, fish, lentils, chickpeas beans, seed, and nuts.

5th- Bad Fats

Decrease wherever possible, your intake of bad fats (hydrogenated or trans fatty acids). These are found in most margarines, ready-made meals, biscuits, and cakes.

6th- Fried Food

Avoid burnt and fried foods as these are highly toxic to the body and are carcinogenic.

7th- Refined Carbohydrates

Avoid processed and refined carbohydrates such as white bread and rice, cakes, and biscuits. Replace these with whole wheat and whole grain food e.g. oats, rye, barley, and spelt products.

8th- No Alcohol, No Smoking

stop your alcohol intake for ever, Also cut back or stop smoking.

Reference: the institute for optimum nutrition, www.ion.ac.uk

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