Simple Solutions
for A HEALTHY BEING...for WEIGHT MANAGEMENT... FOR LIFE!

 

 Nutrition Mission’s

5 Steps to a Healthy Being


 

EAT WHAT GROWS

OUT OF THE GROUND

Eat 5 - 10 servings of fresh whole vegetables and fruits daily to REDUCE YOUR RISK of cancer, heart disease

and high blood pressure.

Add nuts, seeds, legumes and whole grains to meals and snacks, use LOTS of fresh herbs and spices, and use healthy oils such as coconut, olive, walnut, flaxseed, almond and hempseed oil.

 

HYDRATE

Drink at least 6-8 cups of purified water daily

(preferably reverse osmosis),

this can include brewed tea, seltzer, fresh lemon/limeade

 

BE ACTIVE

Stretch gently morning and night

Walk daily 30-60 minutes

RELAX

 Deep breathing

Spend 5-15 minutes deeply breathing in slowly for as long as you can,

hold the breath for as long as you can, exhale slowly for as long as you can...

this will reverse the stress response and bring about deep rejuvenating relaxation

 

Plan playtime

All work and no play make Jack a dull, stressed boy!

 

Sleep

Get what you need to feel rested and refreshed,

don't be afraid to catch catnaps when you can!

 

 

 SMILE J

It feels good.

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Nutrition Mission’s Healthy Shopping List     GO ORGANIC and NON-GMO !!!

 

 

 

FRESH

 

FRESH

 

FRESH

 

CONDIMENTS

 

MISC.

 

FRUIT

Apples

Apricots

Bananas

Berries

Cherries

Grapefruit

Grapes

Kiwi fruit

Lemons, limes

Melons

(cantaloupe, honeydew, watermelon) 

Mango

Oranges

Papaya

Peaches

Pears

Pineapple

Plums

Pomegranate

Strawberries

Tangerines

 

VEGETABLES

Asparagus

Beets

Broccoli

Brussels sprouts

Carrots

Cauliflower

Celery

Corn

Cucumber

Eggplant

Garlic, Onions

Mushrooms

Peppers

(green, red, yellow)

Potatoes

(sweet & white) 

  Romaine lettuce

Snow peas

Spinach

Squash

Tomatoes

Turnips

Watercress

 

HERBS

FRESH basil, oregano, rosemary, cilantro, etc.

Butter (whipped)

Cheese  (lowfat, soy, Romano, Parmesan, cottage, low fat cream cheese)

Omega-3 Eggs

Honey butter

 Milk, lowfat, soy, rice, almond, etc.

Tofu

Yogurt, live culture

 

Whole fruit jam

 

SPICES including turmeric, cayenne, garlic powder, cumin, etc. 

Honey, local

Hot sauce

Ketchup, Mustard

 

Oil (extra virgin olive, canola, almond, walnut, peanut, soybean)

Salad dressing

 

Salt & Pepper

Soy sauce

Spices (turmeric, curry, cayenne, etc.)

 

Teriyaki sauce

Vinegar

(red wine, balsamic, cider, rice)

 

Coffee

(be sure to choose naturally decaffeinated if using decaffeinated)

 

Frozen berries

 

100% Fruit

Juice OJ, (purple/red grape, etc.)

 

100%

Vegetable

Juice

 

Seltzer, flavored

 

Tea, green, black, herbal

 

 

 

 

 

 

WHOLE GRAIN

PRODUCTS

GLUTEN-FREE

as needed

 

DRY

 

SNACKS

 

BAKING INGREDIENTS

 

HOUSEHOLD

 

Bagels

Bread & rolls

Bulgur

Cous cous

 Crackers

Dry cereal

(hot and cold)

English muffins

Muffins, lowfat

 

Pasta, varied

Pita bread

Pizza crusts

Quinoa

Rice, brown

Rice, wild

Rolls

Tortillas

 

Applesauce

Dried Fruit

(raisins, cranberries, mango, pineapple, apricots, gogi berries, etc.)

 

Dried Legumes

(black beans, lentils, peas, kidney, soy, etc)

 

Raw

Nuts, Seeds

Olives

 

Peanutbutter

Nutbutters

Soybean butter

Soybeans, roast

 

Tomato sauce

Vegetable broth

 

Baked chips (potato, corn, tortilla, etc.)

 

Dried fruit

 

Dry Cereal

 

Frozen yogurt

Frozen nondairy dessert

 

Popcorn

Pretzels

 

Rice cakes

 

Sorbet

 

Whey protein for smoothies

 

Yogurt dip

 

Baking powder

Baking soda

Cocoa powder

Corn starch

 

Extracts

(vanilla, almond, peppermint, etc)

 

Flour, all purpose, unbleached

Flour (whole grain, soy, oat, etc.)

 

Molasses,

(black strap)

 

Spices (cinnamon, cloves, nutmeg, allspice, etc.)

Sugar (unbleached)

 

Handiwipes

 

Laundry detergent

 

Shampoo/ Conditioner

 

Soap, bath

Soap, dish

Sponges

 

RECYCLED

Paper Towels

Toilet paper

Napkins

 

 

 

 

 

© Nutrition Mission... Your Journey to Optimal Health   www.nutritionmission.org  

 

 

 

Nutrition Mission’s

SIMPLE TIPS FOR WEIGHT MANAGEMENT

 

 

ON A DAILY BASIS…

 

Drink AT LEAST 8 cups of water per day!

Start off your day with 2 cups, then drink 2 cups between each meal...

 

Keep plenty of FRESH fruits & vegetables on hand to have

with meals, between meals or ANYTIME!!!

Have no fewer than 3 servings of each per day

 

 

 

ADOPT NEW HABITS...
 
Eat ONLY when you are HUNGRY and eat SLOWLY,

try taking a walk or reading if you are eating out of boredom

 

ALWAYS set a place and sit down at the table to eat,

use SMALL serving plates and take smaller portions

 

If you want SECONDS, fill up on SALAD & VEGETABLES

 

Eat THROUGHOUT the day, don’t “save up” for a big meal…

your body can only use so much fuel at a time, extra will be stored!

 

EAT WELL at MEALTIME so that you don’t look for junk food

between meals and DO NOT keep junk food in the house,

make a special trip to the store when you must have it

 

INCREASE whole plant based foods and

DECREASE or eliminate meats and processed foods

 

 

 

IF DINING OUT...

 

Don't eat DEEP FRIED FOODS!!!

CHOOSE baked, broiled, or grilled foods without creamy sauces,

ask for sauces/dressings on the side and use sparingly

 

ASK for a take out container when foods arrives,

then put half away to take home for later

DISCLAIMER: This information is provided for EDUCATIONAL PURPOSES ONLY and is not intended to diagnose, treat or cure any health conditions. This information is not a substitute for acute medical advice. 

The U.S. Food and Drug Administration have not evaluated statements about these health topics or any suggested product compositions or lab tests.