Advance your well-being with a balanced diet.

 

Nutrition

A well-balanced diet is a key component to maintaining a healthy lifestyle. Most nutritional experts recommend incorporating a variety of foods from the major food groups to ensure your body receives the fuel it needs to thrive. Focusing exclusively on exercise while neglecting to address your nutritional needs can hinder you from meeting your wellness goals. Proper nutrition is the starting point for any weight loss regimen.

 
 

Suggested Shopping List

Protein Sources: Eggs, egg whites, chicken, turkey, tilapia, salmon, your favorite protein shake, Greek yogurt, tofu

Fruits (Carbs): Apples, oranges, grapefruits, bananas, blueberries

Grains (Carbs): Steel cut Irish oatmeal, brown rice, whole wheat pasta, Ezekiel bread

Vegetables (Carbs): Spinach, broccoli, sweet potatoes

Fats: Coconut oil, avocado, peanuts, almonds, cashews (unsalted)

Fat-Burning Spices/Aids: Cayenne pepper, cinnamon, turmeric, Green tea, apple cider vinegar

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While this is not an exhaustive list, it includes suggestion to assist you in making more nutritional choices as you shop. These recommendations are not intended to replace the advice of your dietician and/or primary care provider. You should always consult with your primary care provider before starting a new nutritional regimen.

 

Keep Track of What you Eat

MyFitnessPal

MyFitnessPal is a free smartphone application that allows you to track your calories and log your physical activity. Daily monitoring of your eating habits and exercise will help you learn the effects of a healthy diet. We implement the zone concept, which allocates 40% of your calories to carbohydrates, 30% of your calories to fat, and 30% of your calories to protein. Sign up for a free account to start tracking your way to your goals!

START TRACKING!
 
 

Pay close attention to your yogurt selections as well. Some options are loaded with added sugar.

Remember to monitor the serving sizes of your sweet drinks and snacks. Items like nuts, dried fruit, and cheese are high in calories and easy to overeat! These foods are good for your body, but only when consumed in moderation.

 

Items to Avoid

If you are really serious about success, then it would be in your best interest to avoid these items to the best of your ability:

  • Alcoholic beverages (especially beer!)

  • White breads, pastries, pizza, and packaged goods

  • Refined grains, sugary cereals, artificial sweeteners

  • Candy bars with the exception of dark chocolate

  • Creamy salad dressings

  • Potato chips and french fries (unless homemade AND baked)

  • Cake, cookies, and ice cream (during your first 90 days)

  • Processed junk foods

  • Sugary drinks, regular and diet sodas, energy drinks

  • Mixed Starbucks drinks and high calorie creamers