5 Simple Nutrition Principles

Here are 5 great nutritional principles to live by every day!

1. If it does not spoil within 7-10 days do not eat it!
You want to consume wholesome foods that are fresh and as close to their original state.  Of course there are exceptions to this rule like nuts, eggs, potatoes, olive oil, yogurt, etc. Choose unprocessed foods over processed foods most of the time.

2. Eat protein, vegetables, and fat with every meal
Protein, veggies, and fat are three items that keep you feeling full and can crush cravings.
Good sources of protein: grass-fed beef, chicken, fish, whole eggs, turkey, bison, and high quality protein powder
Good sources of fat: real butter, avocado, raw nuts and nut butters, whole eggs, coconut oil, macadamia nut oil, olive oil, and fat from grass-fed organic dairy products

3. Eat when you're hungry, stop when you're 80% full.
Stop when you are full, not stuffed, but remember to eat when you are hungry!

4. Follow an 80/20 or 90/10 (for faster results) rule.
The idea is if you eat well 80-90% of the time, you can indulge the rest of the time and if will not negatively affect your results.  Ex. If you eat 3 meals a day, 7 times a week (21 meals), that means if you are looking to maintain, 20% of those meals (approximately 4 meals) can include something a little less healthy. If you are looking for more drastic results, cut it down to about 2 meals a week that contain something a little less healthy. These unhealthy items could be something like a small piece of cheesecake, a handful of M&Ms, a couple cocktails, etc.  You need to keep in mind that you do not want to go overboard with your unhealthy items.  Something small, yet will satisfy your cravings is the way to go!

5. Carbohydrates
Carbs are not bad, at least not all of them.  When eating carbs, you need to choose wisely.  Good sources of carbohydrates are peppers, onions, carrots, tomatoes, berries, apples, bananas, grapefruit, sweet potatoes, red potatoes, rice, whole wheat bread and tortillas, and butternut squash.


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