Nutrition, simplified.

Food for Fuel

 

Get Nutrition on the Right Track

Whether you’re getting back on track or just getting started; whether you follow Paleo, Zone, vegetarian, vegan or any other diet, it is important to get you on the right path.  Of course there is not one set of guidelines for every person.  Get started, observe your progress, and pay attention to how you feel; then individual adjustments can be made to help achieve your goals.

Eat the right foods in the right amounts

Eat mostly lean meats, fruit, vegetables, and some healthy fats.  A diet high in sugar, pasta, white bread, and white rice will not give you the fuel you need to succeed for good health and performance.

Simplest way to eat the right amounts:

Men: 2 palms of protein-rich foods with each meal

2 fists of vegetables with each meal

2 handfuls of carbohydrate-rich foods with most meals

2 thumbs of fat-rich foods with most meals

Women: 1 palm of protein-rich foods with each meal

1 fist of vegetables with each meal

1 handful of carbohydrate-rich foods with most meals

1 thumb of fat-rich foods with most meals

 

High Quality Protein Sources

  • Meat
  • Poultry
  • Fish
  • Milk
  • Eggs
  • Cheese

Complex Carbohydrates

  • Complex CHO: starches and fiber
    • Green vegetables
    • Starchy veg such as sweet potatoes and pumpkin
    • Beans, lentils, and peas

Best Fats

  • Nuts
  • Coconut Oil
  • Olive and Avocado oils
  • Flaxseed
  • Avocado

 

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