1. Eat whole foods (see the super foods list at the bottom), and avoid processed food as much as possible.
2. Eat as many fresh veggies as possible.
3. Carbs and fruit in moderation. (sorry, but i'll eat as much fruit as i want. i know they say this because of the sugar, but it's just my opinion that you should never have to limit your fruits and veggies)
4. Try to include protein in every meal. This does not mean that you have to eat meat with every meal. You can use a protein supplement or you can get your protein from other whole food sources.
5. Drink water as your go-to beverage. Avoiding processed foods also means avoiding artificial sweeteners and soft drinks.
6. Dairy in moderation.
If the word “moderation” throws you into a fit of panic and uncertainty – relax. This is about balance so eat for energy not for storage. Most portion sizes are huge. Freddy & I often easily split a single restaurant portion meant for just 1 person. Use your hands to measure your portions and you won’t go wrong.
As a general rule:
1. Meat portions should be the size of the palm of your hand (2 palms for guys).
2. Veggies – 2 hands cupped together (but basically you can eat as many veggies as you like).
3. Bread – 1 slice of whole wheat bread per meal.
4. Potatoes,Pasta, Rice, Oats etc – 1 cupped hand (cooked).
5. Fruits – I enjoy fruit 1-2x per day – a piece in the morning and a piece for a snack later in the day.
I have stopped with the whole concept of “earning” carbs with my workouts. I train 6 days a week and will opt for moderation and balance instead. Cheat days are also out – moderation will also apply towards desserts and sweets. I am not in the habit of eating deserts on a regular basis anyway, and I may choose to enjoy a small piece of dark chocolate with my coffee now and then. Obviously you have to strike a balance between your diet and your goals, but we can enjoy a treat now and then.
So to sum up this post:
Eat fresh whole foods as often as possible. Avoid processed foods. Eat for energy and not for storage. Use your hands to control your portions. Everything in moderation.
Here is again a short list of some super foods:
Protein – lean red meat, salmon, omega 3 eggs, low fat – plain yogurt, black beans, tempeh, kidney beans, low fat cottage cheese (lactose free if you can find it), chicken breasts, turkey breasts, protein supplements (whey protein isolates, milk protein isolates, or rice protein isolates)