You really are what you eat!



• About half of your daily calories should come from complex carbs - fruits, vegetables, beans, and whole grains like oatmeal, brown rice, and whole-grain cereals.

• Roughly 25 to 35% of your calories should come from healthy fats - liquid vegetable oils, such as olive and canola, as well as nuts, nut butters, and avocados.

• Add in 15 to 30% coming from protein - lean meat, poultry, fish, dairy products, eggs, beans, and nuts. 

Target colorful fruits and vegetables

Generally, the more colorful that fruits and vegetables are, the more vitamins, minerals, amino acids, and powerful antioxidants they contain.

Think tomatoes, sweet potatoes, and blueberries.

Antioxidants fight inflammation and help with the natural muscle recovery process following hard exercise.

Protein at each meal helps build and repair muscle and control appetite. For many, that means adding some protein to breakfast:  eggs, nut butter on whole-grain toast, or lean ham and cheese on a whole-grain bagel.  Wash it down with a glass of milk and piece of fruit.

Fuel before and after movin' those bones.  Carbs fuel muscles.  Energy tank space is limited so make sure your fuel tank is full an hour before exercise with complex carbohydrates.  Then start refilling that tank with protein to aid in muscle repair within an hour after working out.

Grab mini-meals. Replace a simple carb sugar snack with smaller portions of a regular meal.  And MAKE 'EM COUNT - foods and drinks between meals are your fuel and need to be rich in nutrients.