31 Days of Healthy Eating: Day 11 Tip from Manuel Villacorta

31 Days of Healthy Eating: Day 11 Tip from Manuel Villacorta


It’s day 11 of National Nutrition Month and you’re in for a special treat! Today’s nutrition tip comes from the very talented Manuel Villacorta who I am yet to meet in person (yes Manuel, we need to meet!). I have all of Manuel’s books and love his recipes and take on nutrition and health. Enjoy his words of wisdom.


Get Cooking

If there’s one incredible thing you could do for your health it’s to cook your own meals. You can’t really get control of your nutrition and your health until you know exactly what you’re putting in your body – and restaurants and packaged foods are all about hiding that information from you. If you are preparing your own food you are in control of your own nutrition. Remember that cooking isn’t just about dinner; prepare and pack your lunches as well. Once you get in the habit you won’t believe you ever did it any other way (bonus: you’ll save money, too!).

One effective way to boost this healthy habit is by gradually easing into it. Start with a goal of three meals per week; whether it be a breakfast, a lunch for the office, or a meal at dinner time. Mix and match your meals and find some simple recipes to start off with and which entrees best suit your time frame. A great goal to reach is to have 80% of your meals cooked at home, and 20% while dining out.
A nationally recognized, award-winning registered dietitian with more than 16 years of experience as a nutritionist, Manuel Villacorta, M.S., R.D., is a respected and trusted voice in the health and wellness industry. He is the founder of Eating Free, an international weight management and wellness program, and one of the leading weight loss and nutrition experts in the country. He is the author of Eating Free: The Carb-Friendly Way to Lose Inches, Embrace Your Hunger, and Keep the Weight off for Good (HCI, May 2012), Peruvian Power Foods: 18 Super foods, 101 Recipes, and Anti-aging Secrets from the Amazon to the Andes (HCI, October 2013), and Whole Body Reboot: The Peruvian Superfoods Diet to Detoxify, Energize, and Supercharge Fat Loss (HCI, January 2015). Born and raised in Peru, he lives in San Francisco loving food, cooking and spreading health.

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