1. food and drink
2. food
3. grains and pasta

DIET
How you eat EACH day should be determined by your activity level.
High Energy Days
More food, a few more GOOD carbohydrates
Low Energy Days
No Silver or Bronze Foods-Especially less carbohydrates
Carbohydrates
-Some release sugar into the blood quicker than others
-The ability of foods to quickly raise blood sugar is known as the glycemic index
-When blood sugar rises rapidly, the body responds by producing insulin, which rapidly lowers
blood sugar and PROMOTES fat storage
-When blood sugar drops, energy levels drop and the ability to train and compete at high levels is
decreased
Learn Good Habits
-Variety. Your body requires 6 types of nutrients available through the foods you eat. Water,
Carbohydrates, Protein, Fat, Vitamins, and Minerals are all essential and will be supplied
through a balanced diet.
-Moderation. You don’t need to give up junk food altogether, simply limit it and enjoy a “cheat”
meal every week or so
-Wholesomeness. Choose natural or lightly processed foods as often as possible.
-Choose Nutrient Dense Foods. Lean beef or chicken or a protein shake is ALWAYS better
than a ‘100 calorie snack pack’
-Avoid Fast Food.
-Break the Fast! ALWAYS eat breakfast. For weight loss, maintenance, or weight gain,
breakfast is the most important meal.
One of the key ways to lose weight and maintain a healthy weight is through portion control.
Research has shown that Americans often underestimate how many calories they are consuming
each day by as much as 25%.
What Is a Serving Size?
A good guideline to help you understand portion sizes is to translate the abstract information
represented by the serving size into something visual that's easily remembered. So instead of
trying to memorize lists of ounces, cups, and tablespoons, simply compare the serving sizes of
particular foods to familiar physical objects. For example, a single serving of:
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Vegetables or fruit is about the size of your fist.
Pasta is about the size of one scoop of ice cream.
Meat, fish, or poultry is the size of a deck of cards or the size of your palm (minus the
fingers).
Snacks such as pretzels and chips are about the size of a cupped handful.
Apple is the size of a baseball.
Potato is the size of a computer mouse.
Bagel is the size of a hockey puck.
Steamed rice is the size of a cupcake wrapper.
Cheese is the size of a pair of dice or the size of your whole thumb (from the tip to the
base).
The best way to determine the amount of food in a given serving is to look at the Nutrition Facts
label and measure it out. Although this may not be practical or that much fun, if you are able to
take the time, you will soon be able to "eyeball" the amount of food and know whether there is
too much or too little.
Tips for raising your metabolism
-Build Muscle
Our bodies constantly burn calories, even when we’re doing nothing. This resting metabolic rate
is much higher in people with more muscle. Every pound of muscle uses about 6 calories a day
just to sustain itself, while each pound of fat burns only 2 calories daily. That small difference
can add up over time. In addition, after a bout of resistance training, muscles are activated all
over your body, increasing your average daily metabolic rate.
-Drink More Water
-Eat More Often
Eating more really can help you lose weight -- eating more often, that is. When you eat large
meals with many hours in between, you train your metabolism to slow down. Having a small
meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories
over the course of a day. Several studies have also shown that people who snack regularly eat
less at meal time.
-Eat More Protein
The body burns up to twice as many calories digesting protein as it uses for fat or carbohydrates.
Although you want to eat a balanced diet, replacing some carbs with lean, protein-rich foods can
jump-start the metabolism at mealtime. Healthy sources of protein include lean beef and pork,
fish, white meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products.
-Best Bets
The impact of different foods and drinks on the metabolism is small compared to what you need
for sustained weight loss. Your best bet for creating a mean calorie-burning machine is to build
muscle and stay active. The more you move during the day, the more calories you burn. And
remember: working out in the morning has the benefit of revving up your metabolism for hours.
Ingest complete, lean protein each time you eat
Ingest vegetables every time you eat
If want to eat a carbohydrate that’s not a fruit or a vegetable (this includes things like things
rice, pasta, potatoes, quinoa, etc.), you can – but you’ll need to save it ONLY until after you’ve
exercised.
Ditch the calorie containing drinks (including fruit
juice).
PROTEIN
GOLD CHOICES
SILVER CHOICES
GRILLED OR BAKED CHICKEN (NO SKIN) 85% LEAN BEEF/STEAK
ROAST TURKEY
PORK CHOPS
93% LEAN BEEF/STEAK
2% MILK
GRILLED OR BAKED FISH
PEANUT BUTTER
SKIM MILK
DARK MEAT CHICKEN
TUNA
REGULAR YOGURT
PROTEIN SHAKE
REGULAR COTTAGE CHEESE
LOW FAT COTTAGE CHEESE
GREEK YOGURT (LOW SUGAR)
EGG BEATERS/EGG WHITES
HIGH IN PROTEIN
HIGH IN PROTEIN
LOWEST IN FAT
MODERATE FAT
EAT MOST OFTEN
EAT MODERATELY
BRONZE CHOICES
BACON
HOT DOGS
CHICKEN WITH SKIN
FRIED FISH
FRIED CHICKEN
PROCESSED MEATS
WHOLE EGGS
LOW PROTEIN
HIGH FAT
EAT SPARINGLY
GOLD CHOICES
DRIED BEANS AND PEAS
SQUASH
CUCUMBERS
WHOLE GRAIN PITA BREAD
SPINACH
APPLES
NECTARINES
QUINOA
COUSCOUS
BARLEY
SWEET POTATOES
BRAN TYPE CEREAL
DRIED OATS-NO SUGAR ADDED
ALL GREEN VEGGIES
LOW GLYCEMIC INDEX
LOW IN FAT
EAT FREQUENTLY
CARBOHYDRATES
SILVER CHOICES
UNSWEETENED CEREAL
WHOLE GRAIN PASTA
WHOLE GRAIN BREADS
BR0WN OR WILD RICE
WHEAT TORTILLAS
PITA BREAD
BANANAS
CORN
CARROTS
GATORADE
MID-GLYCEMIC INDEX
LOW IN FAT
MODERATION
POST WORKOUT CONSUMPTION
BRONZE CHOICES
CANDY
PRETZELS
COOKIES
SWEETENED CEREAL
FRENCH/WRITE BREAD
WHITE RICE
MASHED POTATOES
HIGH GLYCEMIC INDEX
HIGH IN FAT
EAT RARELY!
TO GAIN WEIGHT: You must eat a lot. To give you an idea, here's what the Rock ate for
his upcoming movie Hercules. (Nemean Lion Blood not necessary)