There's no secret formula for revving up your metabolism -- or is there? Stop wasting your time on hoaxes and put your efforts into the real deal. Break your eating regimen down into the following equation. Consume 45 to 65 percent of your calories from carbs, 20 to 35 percent from fat and 10 to 35 percent from protein. Make smart choices by choosing complex carbohydrates like whole grain foods, oats and bran. Eat unsaturated fats like olive oil, avocado, nuts, and cold-water fish. Consume lean proteins such as chicken, fish and meats. Keep the new food pyramid in mind as you eat. The dinner plate of yesteryear probably featured a large serving of meat, a starchy side and a vegetable, plus bread, followed by dessert. Not so anymore - if there's any meat on the plate, then the new guidelines encourage smaller portions surrounded by colorful vegetables, followed by few, if any, sweets.
The new pyramid is all about numbers - five servings of vegetables daily, four of fruit, three cups of low-fat dairy, and six ounces of whole grains, like whole-wheat bread or crackers. It includes minimal salt, fat and sugar. It's a lofty goal to shoot for, and one that experts say may be unrealistic. We all need to eat better, however. Simply increase your intake of healthful foods and make substitutions when needed for less-healthful foods. Instead of a salad with iceberg lettuce, opt for dark greens like romaine and spinach. Use beans as a protein source instead of meat for one or two meals per week. Small diet tweaks can help establish healthy habits for life.