Dietary Guidelines

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

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