Eat every 3-4 hours
Breakfast-take a multivitamin
Snack
Lunch
Snack
Dinner
Snack (optional) No carbs before bed!
Eat organic whenever possible- especially the foods you eat regularly
Eat as many vegetables as you want in a wide variety
Eat protein every time you eat
Stay away from flour, sugar, and refined grains
Limit anything processed (anything that comes in a jar, can or box)
No preservatives
No MSG
No fried foods
No trans fats or hydrogenated oils/fats
No high fructose corn syrup
No artificial sweeteners
Drink water all day
35% protein
35% carbs
30% fat (mostly unsaturated)
Protein and carbs are 4 calories per gram
Fat is 9 calories per gram
Look for these on food labels
Pay attention to serving size and servings per container
Less than 10 grams per serving of fat
Sodium less than 500 milligrams
No trans fats
Less than 10 grams sugar
The least amount of chemicals or ingredients that aren’t natural
More than 3 grams of fiber