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Nutrition Basic Needs

Eating Technique Rules

Eating Technique Rules

Try to follow all of these eating rules.

1. Eat a significant amount of protein with every meal or snack.  Eat the protein item(s) first in the meal.  If your snack or meal does not contain significant protein, then it must be a low glycemic carbohydrate food.

2. Eat something within 1 hour of getting up in the morning.

3. Do not eat most of your daily calories in 1 large meal.  Spread your calories out throughout the day.

4. Do not overeat.  It is healthier to eat less food for the whole day.  Overeating causes toxin buildup in the body and weight gain (even with low glycemic foods).  Don’t be afraid to leave food on your plate.  If you are full, STOP eating.  Actually stop eating before you are full.  There is a time lag before you feel full, especially if you eat fast.  Protein triggers the full feeling faster than other foods.  Eat your protein first in the meal or have a small protein snack 15 minutes before eating.

5. Eat 5 or more times a day.

6. Don’t skip meals or go more than 5 hours between eating.

7. Eat an afternoon snack so that you will not be too starved at suppertime and consume a very large meal.  The evening meal should be small.

8. It is okay to eat before going to bed at night.  In fact if you ate a small supper, then you should have a small bedtime snack.  Just make sure that your bedtime snack contains significant protein or is very low glycemic carbohydrates.  If you cannot eat protein or very low glycemic food, then skip the bedtime snack. 

9. Drink 8 or more glasses of water or other non-caloric, non-caffeinated beverages a day.  Athletes should have 12 or more.

10. Eat slowly, chew your food well, and do not wash your food down with water or other drinks.  Swallow your food before drinking to allow the digestive enzymes to be at full strength. 

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