Developing a Healthy Eating Plan

What and how much you eat is just as important as working out consistently. Building and maintaining a lean, balanced and muscular physique requires proper nutrition. I have made a list of nutritional guidelines you should adhere to if you want to achieve a healthy, strong, and great looking bod.

Eat 5-6 well balanced meals over the course of the day. Approximately 30% of your food calories should come from carbohydrates, 45% from protein, and 25% from fats.

Carbohydrates

Carbohydrates are the chief source of energy for all body functions and muscular exertions. Types of carbohydrates:

• Old fashion Oats, Quinoa and Barley
• Brown rice and Brown rice Pasta's
• Lentils and Beans
• Fibrous Vegetables
• Low Glycemic fruits
• Gluten and wheat free Breads including rice, spelt and flourless pita bread

Protein

Protein is the major source of building material for muscle, skin, hair, nails, blood, and internal organs. Eat the following types of protein:

• Red meat (lean, hormone free and tender varieties)
• Wild Fish
• Chicken & turkey breast
• Whey protein Isolate
• Non-fat or low-fat milk, preferably Lactaid.
• Egg whites

Fats

Fats are the most concentrated source of energy in the diet. They contain more than twice the amount of calories as compared to carbohydrates and protein. Fats you should be eating include:

• Unsalted raw nuts
• Olive oil
• Flaxseed oil
• Olives
• Avocado
• Organic unsalted nut butters

Eating Right

Space your meals out so that you are eating at least every three hours. Protein drinks, organic food bars, and fruits do not consititute a meal. These can be eaten in between meals if hungry.

Trim meat of all fat and use skinless chicken when cooking. Once trimmed, grill, steam, or barbecue your meat with a tablepspoon of olive oil. Avoid adding butter or other pre-made sauces which are often high in fat and salt.

Don't over eat at each meal. This will cause bloating and will also interfere with your digestion and slow down your metabolism. A good natural digestive aid when eating meat proteins are hot chilli peppers and pineapple (containing the protein enzyme bromelain.)

Water is the most essential nutrient we consume. It is necessary for digestion, absorption, circulation, detoxification, and the transportation of nutrients through the body. In so doing it raises the bodys metabolism helping you burn fat faster. Drink at least 3 - 4 quarts of spring water daily.

You Can Do It!

If you follow these basic nutritional guidelines, you will be well on your way to achieving peak physical condition. For more great healthy food tips and recipes visit my weblog. Contact me with any questions you have. Keep working out and eat healthy!