Nutritional Tips & Helpful Hints

• Eat breakfast! Your body needs this fuel. You must break the fast.
• Eat at least 3-4 meals per day! This is the most efficient way for maximum athletic performance.
• Avoid fried foods!
• Drink 8 to 10 glasses of water a day! This replaces lost fluids in your body.

• Eat Breakfast. It will actually help speed up your metabolism and gives you the energy to train hard.
• Eat 3 or 4 Meals a Day but eat low-fat foods.
• Do Not Starve Yourself. You will only lose muscle, not fat!
• Do Not Dehydrate Yourself. You will be losing muscle – it is 70% water.
• Limit Your Alcohol Intake. The body breaks down alcohol as fat.

• Eat an extra snack, such as a bedtime peanut butter sandwich with a glass of milk.
• Eat larger then normal portions at mealtime.
• Eat higher calorie foods.
• Eat foods that contain high amounts of protein, such as chicken or beef.
• Eat egg whites, bran cereals, yogurt, and fruits for breakfast.

• Write down what and when you eat or drink in a day.
• Become aware of meal timing.
• Learn your calorie budget.
• Read food labels.
• Divide your calorie budget into three parts of the day.
• Eat slowly.
• Eat your favorite foods regularly.
• Post a list of 10 pleasurable activities that require no food.
• Each week, plan a day off from dieting.
• Exercise consistently.

Lower number of servings = 2000 calorie per day diet

Higher number of servings = 4000 calorie per day diet

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