101 Nutrition Tips: Improve Your Health, Control Your Weight

1) Avoid fast food, this should be obvious.
2) Avoid boxed and packaged foods, which are highly processed.
3) Skip the center aisles of the grocery store where the most processed foods are found.
4) Shop the outer aisle of the grocery store. You will find the least processed foods here.
5) Don’t shop when you are hungry; you will grab things you normally wouldn’t purchase.
6) Planning your meals out ahead of time can help you avoid temptation.
7) Make a list before you go to the grocery store; people who make a list before they shop tend to stick to the list.
8) Eat until you are satisfied, not stuffed.
9) Don’t drink your calories, liquid calories can add up quickly.
10) Snack on healthy foods throughout the day which will hold you over until your next meal.
11) Purchase plastic containers and snack baggies. Pack your snacks so you avoid the vending machines.
12) Prepare hard boiled eggs ahead of time. Crack and peel them for an easy snack.
13) Purchase a lunch pail or cooler and bring your lunch to work. You will be not only save money, but be more in control over what you are eating.
14) Purchase a stainless steel water bottle it; is healthier than constantly drinking from plastic bottles.
15) Never eat fruit by itself, fruit by itself is fructose; pair it with a protein source.
16) Read product labels carefully if you can’t pronounce, it you should avoid eating it.
17) Low fat is not necessarily healthy; it is usually pumped with sugars and fillers to give it taste.
18) Eat the whole egg. The yolk is loaded with nutrients.
19) Eating green vegetables is not only healthy, it fills you up and provides beneficial fiber.
20) Avoid iceberg lettuce. It has little fiber and very little nutritional value.
21) Practice portion control.
22) Upon wake up drink a glass of water, this helps hydrate the body after a long night’s rest.
23) Drink plenty of water daily. Water not only keeps you hydrated; it helps to distribute nutrients throughout your body.
24) Eat breakfast every day. This should be a no brainer, but most people fall short and don’t do it. Breakfast breaks the fast; you have been sleeping for 6-8 hours and need to fuel up for the day.
25) Eat 5-6 smaller meals a day. This will keep your energy levels higher throughout the day. It will also keep your metabolism humming, and you will be less likely to store fat.
26) Slow down when you eat. Chewing aids in digestion.
27) Eat fruit instead of drinking juice. Eating whole fruit is not only more filling, it has more fiber and less sugar.
28) Replace sugary cereal with oatmeal. Oatmeal is high in soluble fiber and can aide in reducing bad cholesterol.
29) Avoid alcohol. Alcohol is full of sugar and has empty calories.
30) When dining out, order boiled, grilled, or steamed, rather than fried.
31) Order dressings and oils on the side. You will have more control over the amount you consume.
32) Do you have a party or a work function to attend? Offer to bring a healthy platter that you will enjoy eating.
33) Eat sweet potatoes instead of potatoes; they are lower on the glycemic index and digest at a slower rate.
34) Eat more fiber. Dietary fiber prevents constipation and can provide other health benefits including lowering your risk of heart disease and diabetes.
35) Consume a variety of fresh fruits and vegetables. They provide a healthy source of dietary fiber.
36) Eat a variety of healthy foods; this will prevent boredom.
37) Add spices which are full of flavor and health benefits.
38) Use 1 TBSP sugar, or honey instead of artificial sweeteners.
39) Eating every 2-3 hours will keep your energy levels higher and help prevent putting on fat.
40) Eat fatty fish 1-2 times a week. Fatty fish is full of omega 3’s and will help keep your heart healthy.
41) If you don’t like salmon, try mackerel, sardines, or trout. They all have high levels of omega 3’s.
42) Eat blueberries. They are full of healthy antioxidants and are considered a lower calorie fruit.
43) Eat pineapple, it is full of antioxidants and helps fight inflammation.
44) Avoid high-fructose corn syrup, it can contribute to unwanted weight gain and health problems.
45) Ditch sodas all together. Sodas have absolutely no nutritional value.
46) Drink green tea. Green tea is full of antioxidants and may lower your cholesterol levels. It may also reduce the risk of developing cancer.
47) Eat your protein. Protein provides satiety and fills you up. Consuming lean protein also promotes building lean muscle.
48) Eat complex carbohydrates. Complex carbohydrates have a lower impact on insulin levels and are less likely to store as fat.
49) Avoid simple carbohydrates. Carbohydrates are a leading cause of weight gain.
50) Avoid unhealthy fats such as saturated and trans fats.
51) Choose foods with whole oats, whole rye, or whole wheat first in the label.
52) Increase the amount of vegetables on your plate. This will help fill you up.
53) Drink water instead of juice or soda. Both contain extra calories.
54) Ask for steamed vegetables when dinning out. A seemingly healthy dish can become an unhealthy one if it is deep fried.
55) It’s all about choices. There is always a healthy option out there. If you are stuck without food, you can always pick up a piece of fruit and some nuts at a gas station.
56) Don’t fear healthy fats, your body needs essential fatty acids. Fats don’t make you fat. Extra calories do.
57) Don’t overcook your meat. Any meat that is cooked for too long will contain carcinogens which are toxic.
58) Flax, almond butter or peanut butter, extra virgin olive oil, or coconut oil are some healthy fats that should be included in your daily diet.
59) Take fish oil daily. Fish oil fights inflammation and has been shown to promote fat loss.
60) Add raisins or a banana to your morning cereal. They are both great sources of potassium.
61) Limit your caffeine to 200-300 mgs a day. Too much caffeine can lead to insomnia, jitters and anxiousness. Excessive caffeine can also act as a diuretic.
62) Don’t forget to eat beans. They are a great source of protein and are low in fat.
63) Drain and rinse beans under cold water to reduce salt and lessen the gas ‘factor.’
64) Are you a new Mom? Choose brands of baby food that are organic and free of pesticides and herbicides.
65) Take a probiotic daily. Probiotics aid in digestion and protect against harmful bacteria in your gut.
66) Avoid processed and deli meats. They are full of chemicals and preservatives.
67) A handful of almonds, walnuts or pistachios can provide a quick boost of energy and make a convenient snack.
68) Need extra calcium? Eat almonds they are higher in calcium than any other nut.
69) Eat whole, natural foods. They contain healthy nutrients your body needs.
70) Purchase fresh fruits and vegetables.
71) Shopping at the local farmers market will provide you with fresher, local produce.
72) When you can’t buy fresh select frozen vegetables over canned. Canned vegetables have a higher content of sodium.
73) Fruits and vegetables are high in nutrients and low in calories.
74) How many servings of fruit and vegetables are you eating in a day? Aim for 6-9 servings of fruits and vegetables daily.
75) Cut down on salty, fatty and sugary foods.
76) Instead of whole wheat pasta, try brown rice or quinoa.
77) Most grains should be rinsed prior to cooking; doing so removes excess starch and bitter coatings. Some grains such as quinoa come ‘prewashed,’ but if you are not sure, rinsing it will help remove its saponin coating.
78) Purchase lean cuts of meat. Lean cuts will have less saturated fat.
79) Become friends with the local butcher who will meet your individual needs.
80) Don’t eat in front of the television. This will lead to absent minded eating and extra calories.
81) Get enough sleep. Too little sleep can lead to weight gain.
82) Protein shakes make a great liquid alternative if you don’t have time for a whole meal.
83) Avoid products that contain low sugar; they usually contain unhealthy fats and fillers to make them taste better. Read the labels carefully.
84) Eat a variety of healthy foods and stay consistent with your eating habits.
85) Learn how to cook.
86) For fun, swap healthy recipes with a friend.
87) Don’t skip meals. Skipping meals will lead to getting over hungry and getting over hungry can easily lead to overeating.
88) Choose butter over margarine. Margarine is considered a fake food. Butter is more nutritionally dense. Just don’t go overboard.
89) When cooking eggs on stove top, leave them slightly runny. The yellow in the yolks provides extra nutrients, and you will avoid browning the bottom of the eggs.
90) Cook on the stove top rather than microwaving. Microwaving food changes its chemical structure. This depletes the food’s nutritional value.
91) Eating healthy promotes healthy hair and skin.
92) Avoid buffets and salad bars; they are notorious for bacteria.
93) Eat cherries for their anti- inflammatory properties. Cherries are also full of antioxidants.
94) Add fresh slices of lemon, lime, or cucumber to your water and chill it. This provides your water some flavor and can be very refreshing in the summer time.
95) Select raw cocao; it is in the raw form and is unsweetened. Raw cocao is full of antioxidants and is great for baking.
96) Eat dark chocolate with cocoa. The flavonoids in the cocoa beans may help lower blood pressure and reduce the risk of diabetes, stroke and heart attacks.
97) Try ceylon cinnamon; it has more health benefits than the common kitchen cinnamon, ‘cassia.’
98) Don’t fall for fad diets. Fad diets will leave you hungry. You may lose weight in the beginning only to regain it. If you eat healthy throughout your lifetime, you will not have to rely on these diets.
99) Avoid cooking in cheap metal tins. These metal tins are harmful to heat because they can become easily pitted. Cast iron, stainless steel and Pyrex are much safer choices to cook in.
100) There are no excuses. Make the decision to start eating healthier.
101) Getting started is the hardest part; overtime it will get easier.


  1. I just finished reading your latest Book, ‘Pantry Raid’ and enjoyed it thoroughly, Lisa! I found that many of the things that I am already doing to lose weight and support my Strength Training have been substantiated in your book. I especially appreciated the information about not eating a Protein or Carbohydrate or Fruit by itself (i.e., 2 Eating Tips). I’ve been doing that for sometime but, I will make sure to ‘tweak’ that habit. I also love the recipes you’ve included as well which I will most certainly try soon! Congratulations with the new book and I hope you sell MILLIONS of copies!! With Ivory Soul, May Palmer, The Queen of Ivory Soul


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