You’ve heard me say it before, everyone is different. What works for one person doesn’t necessarily work for another, however, at the end of the day, there are some things that are going to be true for everyone, no matter what.

For everyone, every meal should have some sort of protein and fiber at a minimum. The protein will help keep you feel full, while the fiber will help regulate everything in your body. I also try to incorporate greens into each meal; not only do they provide tons of nutrients, but they’re also a good source of natural fiber.

Contrary to historical belief, I don’t think people should shy away from fats; the trick is to know which fats are good vs. which ones should be avoided. In fact, many studies have come out in recent years pointing to the benefits of including healthy fats, such as avocado and olive oil, into your diet. Not only do healthy fats help us better absorb nutrients, but they also help brain function, digestion and lengthen our blood sugar curve, which helps us from overeating – hello weight-loss and weight-management support!

Many friends and clients come to me asking about carbs. Depending on how much weight you want to lose, yes, these should avoid these for a certain period of time. Overall, these should be consumed in moderation, however, even at that we should be picky about the carbs we consume. When it comes to grains, we should always choose complex carbs, like whole grain or multi-grain breads. Complex carbs are wrapped in fiber, therefore taking it longer for your body to break it down and digest, i.e. they make your bodies work for it. By taking longer to digest, it prevents us from having a sugar spike (because carbs turn into sugar upon digestion), crashing and craving food too early.

It seems as if everyone today is on the gluten-free bandwagon, however, most people don’t even understand what gluten is. For those that don’t know, when you hear the word gluten, think of glue – gluten is a naturalprotein in grains, such as wheat, barley, rye, etc., that acts as the glueto keep breads, pastas, pastries etc. from falling apart. Gluten is also used as a thickening or flavor enhancer. The human body lacks the enzyme to breakdown gluten, so even for the healthiest of people, gluten cannot be fully absorbed, which is why so many people are sensitive or intolerant of it. Often, manufacturers of gluten-free substitutes end up using more fats and sugars to makeup for the loss of gluten, leading these products to be more fattening. That being said, if you know anyone who went gluten-free and ended up gaining weight, I know I did, this is likely why. Therefore, whether you have to, or chose to eat gluten-free, it’s best to go with naturally gluten-free alternatives.

Sugar. I always knew sugar was bad, but until I went back to school I had no idea just how bad, and how much excess sugar I was consuming! Watching my sugar intake has undoubtedly made the biggest difference in my weight. Yes, it’s always better to have natural sugars vs. refined sugars found in processed foods, baked goods etc., however, at the end of the day, sugar is sugar. According to World Health and the American Heart Association, women and men should only consume 24 and 36 grams of sugar a day, respectively! Given this, it is supper important for us to pay attention to possible hidden sugars – this is what was happening to me. If the sugar we consume isn’t used as energy shortly after, it is stored in the body as fat, thus enabling the body to gain weight. The next time you go to grab your “healthy” snack, make sure to read the label – it may not be as healthy as you think!

In summary:

• Make sure each meal contains a protein and fiber
• Incorporate greens as much as possible
• Eating fats are good, just make them the good kind
• Not all carbs are bad, just consume in moderation and be picky about which ones you’re having
• Watch your sugar – read labels and make sure how much you’re consuming