The 3 Basic Nutritional Guidelines
Basic Nutritional Guidelines
Maintain a Normal Weight

At The Wellness Soldier we know it’s difficult to even  start your routine let alone set it in stone.  So we put together the basic nutritional guidelines in which you should follow everyday and every meal.  Your 3 basic nutritional guidelines are

  • Watch Your Portion Amounts,
  • Eat Healthy, and
  • Maintain a Normal Weight/Weight Loss

These are the building blocks to living a healthier life and being mindful in these area’s will help you achieve your goal of feeling and living better.  The Wellness Soldier encourages you to decrease your weight, saturated fats, cholesterol, and portion amounts.

“Portion Size”
Basic Nutritional Guidelines
The 4 Quarters of Meal Portioning.

For the basic nutritional guidelines try to think of portion size as your plate divided into 4 quarters.  Two quarters

should be a variety of fruits and vegetables that you like.  The fruits and vegetables can be raw or cooked and should be as plain as possible.  That means do not load an excess amount of dressings or sauces to your vegetables as that would defeat the point of eating vegetables.

Another quarter will be your meats and meat substitutes.  This can be any meat that you like, whether it be beef, chicken, turkey, duck, ostrich, and even crocodile.  Find out what your favorite meat is and then have fun with cooking it.

The last quarter will be your whole grains and starch portion.  You can make just about anything you want with potatoes, rice, quinoa, risotto, gnocchi, or whole wheat pasta.  So again, go ahead and have fun with your favorite whole grains.

“Healthy Eating”
Basic Nutritional Guidelines
Food is Love!!

Healthy eating is the most important when it comes to the basic nutritional guidelines, as it is the building block of life.  Eat a variety of

  • Fruits,
  • Vegetables,
  • Whole Grains,
  • Legumes (beans),
  • Fish,
  • Lean Meats,
  • Poultry

Each day eat at least 5 servings of vegetables and fruit with 6 servings of grain products, especially whole grains such as brown rice, quinoa, and buckwheat.  Eat 2 servings of a fatty fish such as salmon, trout and tuna per week.

“Maintaining a Normal Weight/Weight Loss”

Basic Nutritional GuidelinesWeight loss helps your weight bearing joints prevent deterioration and is imperative for a healthy lifestyle.  Losing weight seems like a mystery to most people but it’s really simple; Burn More Calories Then You Eat!!  You can increase activities that increase calorie demands, such as aerobic exercises and strength exercises.  Or simply decrease your calorie intake.

Weight loss will occur at a rate of 1-2 pounds per week.  This may seem slow to you but “Prevention of obesity is easier then losing weight”, which means it is easier to simply change what you are putting into your body to lose weight then it is to train and push hard to get rid of the excess fat in your body.

A healthy diet, activity, and portion size will all be helpful if followed before a weight program occurs.


The Wellness Soldier

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  • These three guidelines are great!! Especially the Portion Size aspect, I always over load my plate until the point that I burst lol. Great article.