#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 calories. 

5. Limit high sugar foods: High sugar foods like soda, candy and desserts 

are high in calories and low in nutrients. 

6. Stay hydrated: Proper hydration is important for healthy skin and or-

gans. Drink water even if you are not thirsty. If you wait until you are 

thirsty, you are already partially dehydrated. Carry a bottle of water in 

your backpack. 

7. Relax, turn off the TV and enjoy your meals. Listen to your body as to 

when you are hungry and when you are satisfied. Taking your time while 

eating will help you feel when you are satisfied instead of over eating.