S
B Coaches College
Tip of the Month
January 2004
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S
B Coaches College |
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10 Tips
for Body Composition Alteration and Adopting Healthy Eating
1.
Make breakfast a priority
2.
Eat complete (containing all the essential amino acids), lean protein with
each meal (ex: chicken, lean beef, tuna, fish, milk, cottage cheese,
yogurt).
3.
Eat
fruits and/or vegetables with each food meal (eat more veggies).
4.
Ensure that 25-35% of your energy intake comes from fat, with your fat
intake split equally between saturates (e.g. animal fat), monounsaturates
(e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).
5.
Eat every 3-4 hours. You should eat between 5-8 small
(200-500 calories) meals per day.
6.
Drink only non-calorie containing beverages, the best choices being water
(48-64 oz a day) and green tea (that means no soda).
7.
Ensure
that your carbohydrate intake comes from fruits and vegetables.
Exception: workout and post-workout drinks and meals.
8.
Eat mostly whole foods (except workout and post-workout drinks).
9.
Minimize intake of refined carbohydrates and sweets (i.e. cookies, cakes,
ice cream, muffins, bagels, waffles, pancakes, sugary cereals). 10. Limit intake of alcohol
Adopted from John Berardi’s
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