Sporty: Good Health Guidelines Ideas

Ways to "get in" your good health guidelines

2 Servings of Milk products

• 8 floz or 1/3 c powdered milk
• 1 c soy milk
• cappacino w/ milk
• 1 1/2 oz cheese
• 1 c pudding made w/milk
• 1 c yogurt
• hot chocolate made w/ milk
• low fat ice cream
• protein shakes w/ milk
• add milk to sauces

2 tsp of healthy oils

• take in capsule form e.g. flax oil capsules
• add flax oil to protein shakes, cereals
• add olive oil to lf dresssing
• use olive oil to vinegar/lemon juice to make salad dressing
• use olive oil to sautee vegetables
• use olive oil to "fry" eggs, meats
• "take it to the head" just drink 2 tsp of flax oil

Water

• Drink 2 cups when you wake = 2
• Drink 1 cups with meals = 3
• Drink 1 cup before bed = 1
• ***Total = 6
• Try flavored waters

Fruits/Veggies

• Add 1 c veggies to eggs
• Eat salads
• Eat vegetable soups
• Drink 100% vegetable/fruit juices
• Add to protein shakes
• Add to yogurts
• Add to cereals
• Add to pasta sauces

Multivitamin

• Pick a meal to take it with e.g. always take at breakfast or dinner
• Keep some in your purse in a ziploc for "emergencies"