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Don’t Diet, Here’s Why

Eat for good health and the weight will drop.

The concept that you can permanently shrink by temporarily eating less is silly, to most of us. In fact, the health benefits of short-term weight loss have yet to be closely examined. Instead, your goal should be to eat nutritious foods that make you younger, and make it a lifelong habit. The good news? Your waistline can shrink as an added benefit. Starting

Kick-start your healthy eating habits for life with these tips:

Focus on your waist, not your weight.

· Eat three main meals plus snacks so you’re never hungry.

Don’t buy anything with more than 4 grams of saturated fat or 4 grams of sugar (especially high fructose corn syrup) per serving.

Strive for a rainbow of colors in your meals. (Read below)

Eat some healthy fat, like a handful of walnuts, almonds, or peanuts, about 20 minutes before a meal. It will take the edge off, so you won’t be tempted to overeat.

· Eat a high-fiber breakfast every day. 25 grams of fiber per day will extend the shelf life.

· Walk every day for 30 minutes. It is a requirement! Please do this and see what happens!

Now make it happen! Here are the rainbow colors for your food:

Red foods

Make these fruits and vegetables a regular part of your diet:

Tomatoes, watermelon, cherries, blueberries, pomegranates, beets, red peppers, radishes, chicory, red potatoes, rhubarb

These foods contain important phytochemicals, lycopene and anthocyanins, which help promote:

Heart health

Memory function

. Urinary tract health

Blue and purple foods

Make these fruits and vegetables a regular part of your diet:

blackberries, blueberries, black currants, dried plums, elderberries, purple figs, red grapes, plums, raisins, red cabbage, eggplant, purple peppers

These foods contain important phytochemicals, anthocyanins, and phenolics, which help promote:

Urinary tract health

Memory function

Orange food

Make these fruits and vegetables a regular part of your diet:

Apricots, melon, grapefruit, lemons, mangoes, nectarines, oranges, papayas, peaches, persimmons, pineapple, tangerines, squash, carrots, yellow peppers, squash, rutabagas, sweet potatoes

These foods contain important phytochemicals, carotenoids and flavonoids, which help promote:

Heart health

Visual health

A healthy immune system

Yellowish-green foods

Make these fruits and vegetables a regular part of your diet:

Avocados, green apples, green grapes, sweet melon, kiwi, limes, green pears, artichokes, arugula, asparagus, broccoli, Brussels sprouts, cabbage, celery, cucumbers, endives, green leafy vegetables, green onions, okra, peas, green peppers, peas, sweet peas, spinach, watercress, zucchini. Also, leeks, garlic, onions, chives, bananas, pears, dates, cauliflower, ginger, mushrooms, parsnips, shallots, turnips.

These foods contain important phytochemicals, lutein and indoles, which help promote:

Visual health

Strong bones and teeth

These foods contain important phytochemicals, allyl sulfides and allicin, which help promote:

Heart health

Healthy cholesterol levels

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