You can look better, feel better and have more energy if you consume nutritionally balanced meals and snacks. Simply replace junk food with fruits and vegetables. These good sources of protein and carbs are vital to looking and feeling better!
Dieting, if you are an active person, doesn’t mean you have to starve yourself or eat only carrot sticks. The best way to diet is to eat 5-6 small meals every day, at regular intervals (approximately every 3 hours) and stick to proper portion sizes. Combine protein and complex carbs at every meal.
Planning is very important. Always prepare good food in the morning or the night before and carry a cooler filled with nutritious meals and snacks.
NEVER SKIP BREAKFAST! You can eat Greek nonfat yogurt, oats, dried fruit, unsalted nuts, coconut, flax seed, egg whites, nonfat cottage cheese in breakfast burritos, vegetables, low fat kefir, egg white omelets (also good for lunch or dinner), healthy pancakes and cookies. Another option is to blend several healthy ingredients with protein powder and DRINK your breakfast!
Before your morning training session you can have a protein shake for breakfast. Blend in oatmeal and milk.
Lunch should consist of quinoa, couscous, orzo rice, brown rice, beans, lentils, lean ground turkey, chicken, fish, peas, tofu, chickpeas, yogurt, lean beef, seafood and all kinds of fruits and vegetables.
The body can assimilate 25 grams of protein at each meal. If you are a vegetarian, you should eat soybeans, legumes, nuts, seeds, vegetables, seaweed, grains, amaranth, quinoa, oatmeal, milk and hemp.
25 grams of protein:
• Egg whites / 5-7 whites
• Low fat yogurt / 2 cups
• Low fat cottage cheese / 1 cup
• Whey protein powder / 1 oz.
• Tofu / 1 cup
• Skinless turkey breast / 115 g
• Tuna – 115 g
• Lean beef tenderloin – 115 g
• Quinoa / 2 cups
• Almonds / ¾ cups
• Soybeans- 1cup
• Natural peanut butter – 6 Tbsp
• Almond butter – 6 Tbsp
• Lentils -1 ½ cups cooked
• Skinless chicken breast / 4 oz
If you will eat more than 25 grams of protein per meal the extra calories are stored as fat. It is the same as if you consumed the extra calories from other food macronutrients. Keep your grams of protein under 25 grams per meal.
Protein is absorbed well if you combine it with complex carbohydrates from fresh fruit, vegetables, and whole grains.
• Eat 5-6 small meals every day.
• Eat healthy snacks.
• Combine lean protein and complex carbs at every meal.
• Never miss a meal!
• Eat at least three servings of dairy foods a day.
• Include haem iron – rich foods in meals (red meats,shellfish, liver).
• Dring at least 2 liters of water each day.
• Carry a lunch box with clean foods to get through the day.
• Consume adequate healthy fats (EFAs) each day.
• Avoid all saturated and trans fats.
• Avoid refined foods- Sugar.
• Avoid soft drinks and sugar loaded juices.
• Avoid alcohol- another form of sugar.
• Avoid junk food.
• Eat enough fruits and vegatables every day to get fiber , vitamins and enzymes.
• Stick to proper portion sizes.
• Enjoy always your meal
If you want to live a healthy and happy life , make a good choices , choose foods which are helping you to feel better, have more energy, be stronger and improve your overall health.
Do not blame or stress yourself if you eat something unhealthy, just do small changes every day to improve your eating habits. Try to understand of sport nutrition, do not follow any popular diets without thinking.
To promote dietary variety:
• Try new foods and new recepies.
• Make a most of foods in season.
• Explore all varieties of foods.
• Mix and match foods at meals.
• Think carefully before banishing a food or group of foods from the diet.
• Seek advice from a sports dietician.
Good luck on your journey!