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The 7 Habits of Highly Effective Nutritional Programs

By murray | December 23, 2008

The 7 Habits of Highly Effective Nutritional Programs

These aren’t the newest techniques from the latest cutting-edge plan. Rather, they are simple, time-tested, no nonsense habits that you need to get into when designing a good eating program.

1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.

2. Eat complete (containing all the essential amino acids), lean protein with each meal i.e. chicken, lean beef, steak, fish, salmon, skim milk, cottage cheese, whey protein or meal replacement powders, eggs, low fat cheese

3. Eat fruits and/or vegetables with each food meal.

4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals. Your best sources of carbohydrates are low glycemic fruits, vegetables, oatmeal/oat bran, mixed beans, mixed-grain bread, small amounts of protein enriched pasta

5. 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).  Your best sources of fat are olive oil, fish oil, flax oil, mixed nuts and avocados.

6. Drink only non-calorie containing beverages, the best choices being water and green tea.

7. Eat mostly whole foods (except workout and post-workout drinks).

PS.  These are foods that you should try and avoid at all costs: candy, soda, pastries, chips, processed food, fast food, bagels, juices.

Until you put these habits into place everything else is pretty pointless.  Aim to master these habits because many people can achieve the health and body composition they desire using the 7 habits alone.  No kidding!  Ask your trainer to hold you accountable to one of these habits each week and continue adding a new habit every 1-2 weeks.  Each week have your trainer explain the importance of each habit so that you understand the ‘why’!

“Whatever the mind can conceive and believe, it can achieve”  -Napoleon Hill

Sample Foundation Nutrition Plan

Plan is based on 40%CHO-30%PRO-30%FAT

5 meals a day.  Every 4 hours Max.  Don’t forget to drink 12-14 glasses of water day!!!

These are all sample meals.  You can mix and match the meals, as long as each meal looks like the below.

7:30am

2 egg whites, extra large

2 cups low fat milk (1%)

½ apple

1 tbsp olive oil

11:30am

3 oz chicken breast, skinless

6 tbsp balsamic vinegar

¼ cup chickpeas

1 cup cucumber

1 and ½ tomatoes

¾ onion

1 tbsp of olive oil

2:30pm

1 scoop protein powder

1 cup raspberries

6 peanuts

Post Workout:

1 scoop of shake

1 cup of fruit (blueberries/raspberries/strawberries/ ½ banana)

8:00pm

3 oz chicken breast

½ cup onions

1 cup tomatoes

1 and ½ red or green pepper

¼ cup tomato

1 tsp olive oil

Day 2

4 egg whites

1 cup of milk

½ orange

1tsb olive oil

3oz tuna

½ cup of grapes

1 cup of tomatoes

1 cup celery

1 cup cucumber

1 pepper

18 peanuts

1 scoop of protein powder

½ pear

1 tsp of olive oil

2 oz chicken breast

½ cup yogurt

2 cups of broccoli

1 ¼ cups tomato

¼ pear

1 tsp olive oil

1 cup yogurt

6 almonds, whole

Day 3

4 egg whites

1 cup of milk

1 cup of grapes

3 tsp of almonds

1scoop of protein powder

1 cup of yogurt

½ pear

18 peanuts

1 scoop of protein powder

1 cup of raspberries

1/3 tsp of olive oil

3 oz chicken breast

1 cup of broccoli

1 cup snow peas

½ cup onions

½ cup grapes

1 tsp olive oil

2 oz mozzarella, skim

2 cups celery

1 and ½ cup cucumber

1 pepper

6 tbsp olive oil

2/3 tsp of olive oil

ENJOY!!!

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