Nutrition Guidelines

Eat six small meals a day, one very two to three hours.

Eat a portion of protein and carbohydrates with each meal.

Add a portion of vegetables to at least two meals daily.

A portion is the amount of an authorized food.  Approximately the size of the palm of your hand or your clenched fist.

Consume one tablespoon of unsaturated oil daily or three portions of salmon per week.

Drink at least 8-10 cups of water a day.

Use performance nutrition shakes if necessary to make sure you are consuming optimal levels of required nutrients.

Plan your meals in advance and record what you eat.

Plan your grocery list.

Once a week, on your free day, eat whatever you want.