#1 Food Rituals
1. Eat 3 meals and 2-3 snacks daily: Make time for meals . Eating 3 meals per day plus snacks will provide you with energy that will last all day and keep your metabolism active. Pack healthy, portable snacks such as fruit or a granola bar when you know you will be on the go. 2. Build meals with complex carbohydrates: Carbohydrates are the main fuel source for the mind and muscles. Complex carbohydrates include whole wheat bread, cereals, pastas, rice, beans, and other starchy veg- etables. 3. Include protein at each meal. Protein provides essential amino acids which are the building blocks for the body’s tissues. Lean sources in- clude non-fat or 1% milk, yogurt, low-fat cheese, skin-free poultry, sea- food, lean red meats, tofu, soy, egg whites and beans. 4. Limit high fat foods: Fats provide essential fatty acids which help transport nutrients and provide energy. Some fat is important, but too much will provide excess ...
