nutritiontips

Always eat breakfast.
Eat between 5-6 small meals a day.
Eat a variety of fruits and vegetables.
Choose a variety of whole grains.
Each meal should consist of 1 Protein, 1 Carbohydrate, 1Fat.
Drink lots of water (2 liters a day).
Include some healthy fats in your diet.
Stay away from white, refined carbohydrates.
Limit your carbohydrate intake late at night.
Don’t eat 2-3 hours before going to bed.
Don’t eat more than 20% fat.
Avoid alcohol and sugary foods.
Stay away from saturated fats.
Limit your sodium intake by choosing foods that are low in salt.
Eat at least 20-35 grams of fiber a day.

                      Choose your foods from the list below

PROTEIN                           CARBOYDRATE                                FAT
Tuna (water)                        Brown pasta                          Flaxseed oil
Salmon                                Brown rice                              Olive oil
Chicken                               Oatmeal                                  Peanut Butter
Lean ground meat             Cereal                                     Nuts
Lobster                                Whole wheat bread              Canola Oil
Crab                                     Whole wheat pita                  Avocados
Soy Milk                               Flax seed bread
Non-fat cottage cheese     Sweet potato
Milk (1% or skim)                Boiled potato
Non-fat cheese                    Beans
Low-fat yogurt                      Fruits
Whey protein powder         Vegetables
Chicken
Tofu
Ham (lean)