What Do I Eat and When?

The question of the century. Most of us admit to flying blind when it comes to fueling properly in terms of food type, quantity, and time. Nutrition is always going to vary greatly from one person to the next - stick to what works for you!

Morning: MOST IMPORTANT MEAL! Eating breakfast will help you control you weight, consume less fat/cholesterol, maintain better focus during your day. Make your breakfast balanced and varied in food groups. 

  • Whole grains 
  • Protein/low fat dairy
  • Fruits and vegetables

Example: 2 eggs, 1 egg white sautéed with 1/2 cup of chopped veggies, 1 cup spinach, and 3 oz low fat cheese. 1/2 cup oatmeal mixed with 1/2 cup hot water, cinnamon, and 1/2 chopped apple and 1 T. chopped almonds. 

Snack: Based on your energy level, consume a small to moderate sized snack. Choosecarbohydrate for energy and protein to last you until lunch. Focus on hydration and portion control. 

Examples: 1 banana and 15 almonds, 6 oz Greek yogurt (plain, 0% fat is ideal), protein bar or shake; WATER 

Lunch: It’s important to find variety and balance again in your midday meal. Choose leafy greens to add bulk to your meal without killing your calories, and hearty proteins to keep you going until your next meal. Adding a portion controlled serving of healthy fat will help your body metabolize vitamins and minerals, and (hopefully) help you avoid tempting afternoon treats.

  • Leafy greens/vegetables
  • Lean protein 
  • Healthy fats
  • Whole grain carbohydrate 

Example: 2-3 cups mixed greens, 1/2 cup chopped veggies (tomatoes, carrots, etc), 6 oz lean turkey or chicken, 2 T. oil/vinegar dressing, 3 oz low fat cheese; 1/2 cup brown rice or quinoa 

Snack: Based on your energy level, consume a small to moderate sized snack. Choosecarbohydrate for energy and protein to last you until lunch. Focus on hydration and portion control. 

Examples: 1 banana and 15 almonds, 6 oz Greek yogurt (plain, 0% fat is ideal), protein bar or shake, WATER 

Dinner: As your day comes to a close, avoid choosing food based on the stress you experienced. Continue to add variety amongst the food groups. Try to keep your evening meal smaller, but balanced. 

  • Whole grain carbohydrate
  • Lean protein 
  • Colorful vegetables
  • Healthy fats 

Example: 6 oz grilled chicken, fish or pork with 1/2 cup brown rice and 1-2 cups sautéd zucchini, peppers, and mushrooms. 

Snack: (optional) Typically, this optional meal is for those who train at night, or are in a loading phase of training. If you need a post evening meal calorie intake, choose something light, but calorie dense to fill your needs without sending your body to bed digesting a large quantity of food. 

Examples: Greek yogurt (plain, 0% fat is ideal), apple with 1 T. peanut butter, protein bar or protein shake.

~Becca DeVries