1. Increase your consumption of fibers: vegetables, fruits, whole grains, legumes, and dairy products.
Goal: 25-35 g per day of fiber. The goal must be reached progressively as a sudden large intake may cause negative gastrointestinal effects.
Eat hot cereals such as steel cut oats
Have some whole grain bread for lunch
Reduce your intake of potatoes. Eat more brown rice, bulgur, barley, or quinoa
Choose whole grain pasta instead of pasta made from refined flour
Substitute meat 1 to 2 times a week for beans and legumes.
Include a variety of fruits and vegetables in your meals daily
2. Decrease your intake of any other carbohydrates as the contains added fat, sodium and sugars.
Stay away from trans fat. It was banned from the FDA, ensure such ingredient is not in your food
Saturated fat should be less than 7% of your total calories
Switch to monounsaturated fat such as olive, peanut or canola oil, avocado, nuts or fatty fish.
3. Use non-nutritive sweeteners
Use plant-based sweeteners such as Stevia
Stay away from fructose or glucose.
Moderate your intake of alcohol
