Nutrition 101 - Beginners Guide To Nutrient Dense Foods & Healthy Meal Plans
Remember, food is fuel. You need to eat the right food to fuel and energize
your body throughout the day and through your workouts. Think of your body
like a high performance race car. Always use the highest octane fuel in orde
r to get the best results. This is a good analogy to use when thinking about
what foods to put into your body. Always use nutrient dense power foods to
provide enough energy (octane) to really boost your performance so you can r
un at optimal levels.
Key factors to include in your high performance nutrition plan:
* Eat a nutrient dense meal every 2-3 hours
* Eat 5-6 smaller meals throughout the day
* Learn how many calories your body needs per day
* Include a lean protein source at each meal
* Eat enough protein for your bodyweight (chart below)
* Drink at least drink eight 8-ounce glasses of water per day
* Make sure to eat a nutrient dense healthy breakfast
* Eliminate processed sugars from your dietary plan
Your Training Goal
Daily Protein Needs
Bodybuilding 1.0 - 1.6g/lb bodyweight
Power & Speed 0.9 - 1.1g/LB bodyweight
Dieting 0.35 - 1.0g/LB bodyweight
Endurance 0.7 - 0.9g/LB bodyweight
Trauma Recovery 0.9 - 1.4g/LB bodyweight
Stressed 0.45 - 0.7g/LB bodyweight
Focus on nutrient dense foods which includes lean protein, whole grain carbs
and the right kind of fats. You need food to fuel your body and increase yo
ur metabolism. The less you eat, the lower your BMR gets and your body event
ually goes into a starvation mode where it holds onto fat as much as possibl
e.
Remember to "eat breakfast like a king and dinner like a peasant". Your brea
kfast should be large and each meal after this becoming smaller and smaller.
Your dinner should be much smaller than your breakfast. Your body is slowin
g down at night and doesn't need high calories to fuel it. Stick with a sala
d with lean meat (chicken, turkey) and steamed veggies. The main focus shoul
d be eating clean nutritious food while eliminating all the empty calories f
rom your nutritional plan.
Sample Daily Meal Plan:
*
8am:
1 chicken breast (6 ounce), 1 cup of steamed brown rice, 1 small salad
with balsamic vinaigrette dressing
*
11am:
turkey sandwich with whole wheat bread (6 ounces of lean turkey breast
, lettuce, tomato, mustard) (NO cheese or mayo).
* 2pm:
6 ounces of top round steak, 1 cup of broccoli, 1 cup of non-fat cotta
ge cheese
* 5pm:
egg white omelet (6 egg whites, mushrooms), 2 pieces of whole wheat to
ast (NO butter)
* 8pm:
6 ounces of fish (salmon, catfish, trout, halibut, etc.), 2 cups steam
ed zucchini, 1 small salad with balsamic vinaigrette dressing
nutrition 101 food guide
We're making shopping for healthy foods even easier.
Now you can check off each nutrient dense food item by using our healthy sh
opping list below. Don't forget to bring it to your local grocery store to h
elp you shop smart and live well!
Shopping for healthy foods, and healthy eating, go hand in hand. You are mor
e likely to cook nutritious meals if you have all the ingredients you need i
n your fridge or cupboard. Use these foods as the staples of a healthy diet
that you should have on hand at all times!
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LIST OF HEALTHY NUTRIENT DENSE FOODS
nutrition 101 food guide
Beverages
Bottled Water or flavored.
Crystal Light
Diet Soda
Green Tea
Sugar Free Kool-Aid