Dietary Guidelines

Eat 3-6 meals daily (Rationale)

  • Plan meals around moderate or intense exercise
    • Plan snack or meal 1 to 2 hours before
    • Eat higher carbohydrate meal very soon after exercise (Rationale)
      • carbohydrates and quality proteins in approximately 4:1 ratio
      • post-workout meal should be 10 - 20% of total daily caloric intake
      • eat Starch or Fruit exchange(s) for carbohydrates

Eat protein every meal and snack

Eat fruits or vegetables every meal and snack (Rationale)


Eat foods with fiber (Rationale)

  • Whole grains, vegetables, fruit, and legumes (beans, peas, lentils)

Limit refined foods

  • Eat whole foods whenever possible
  • Limit white bread, cereals, and other processed foods
  • Limit sugar consumption
  • Limit alcohol consumption to no more than one serving per day

Eat a variety of foods from each food group every day (Rationale)

  • Try new foods and new recipes

Limit cured and smoked products

  • Salt-cured, smoked, nitrite cured foods

Eat calcium rich foods

  • Milk, yogurt, cheese
  • Green leafy vegetables, kelp, bean sprouts, tofu, garbanzo beans, canned salmon, sardines, or jack mackerel (with tiny bone particles), oysters, figs, almonds, chestnuts, filberts, sesame seeds.

Eat healthy fats and limit less healthy fats

Eat according to activity level, body type, and goals

  • Eat enough adequate calories to sustain energy and maintain metabolism
  • Adjust carbohydrates and calorie intake, according to activity level, body type , and age
    • Younger or lean individuals as well as those with high activity levels may be able to utilize more carbohydrates and overall calories.
    • Older individuals and those with excess body fat or low activity will require less carbohydrates and overall calories.
  • Consume calories and macronutrients according to goals

Avoid plastic food and beverage containers (Rationale)

  • Particularly when choosing and storing acidic foods or foods containing fats
  • Especially when heating food in microwave
  • Avoid commercially canned foods and aluminum cans with plastic linings

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