Nutrional Guidelines

These are the nutritional guidelines I got from my trainer... Just thought I would share

Nutritional Guidelines

1.       Eat 6 small meals a day, one every 2-3 hours

2.       Eat a portion of protein and carbohydrate with each meal

3.       Add a portion of vegetables to at least two meals daily

4.       A portion is the amount of food that is the size of the palm of your hand

5.       Drink at least 10 cups of water a day

6.       Consume protein approximately 30 minutes after a workout

7.       Plan meals in advance

8.       Have a free day once a week

9.       Take a multivitamin daily and calcium as needed

10.   Have specific goals to aim for so it’s easier to stay on track

11.   *Focus on progress not perfection*

Protein

Fish

Seafood

Skinless, white-meat poultry

Lean beef:

                Tenderloin

                Sirloin

                Eye of Round

Skim or low-fat milk

Skim or low-fat yogurt

Fat-free or low-fat cheese

Eggs

Lean pork (tenderloin)

Cottage Cheese

Carbs

Whole grains (bread, pasta, etc)

Vegetables (broccoli, asparagus, lettuce, cauliflower, green beans, peas, mushrooms, cucumber, etc.)

Fruits (apple, orange, banana, strawberries, melons, tomato, lemon, lime, etc.)

Baked Potato

Yam or Sweet Potato

Brown Rice

Wild Rice

Yogurt

Beans

Legumes

Fats

Avocado

Olives

Olive oil

Omega – 3 fatty acids from fish

Canola Oil

Peanuts

Walnuts

Almonds

Legumes

Peanut Butter

Sunflower Seeds