Optimizing Your Meals

• Eat meals within 1 hour of waking

• Include a lean protein, healthy fat, and whole grain/fruit/vegetable in all meals or snacks

• Eat 3 meals a day; include 1-2 snacks that are half the portion sizes of meals if you are hungry or feel light headed

• Sugar: limit sugar to 25-45 grams a day (6-12 tsp.). The best way to determine this is to take a day and read ingredient labels to observe what is in the food you are choosing to consume, and then swap out for lower sugar options

• Fruits and vegetables: mostly veggies, include dark green at least once daily and cruciferous 3-5 times per week. Limit fruit serving to 2-3 times a day

• Meats, poultry, eggs: choose organic, grass fed, and pastured when possible

• Grains: choose gluten free only; limit 2-3, 1/2 cup portions a day

• Fats: don’t be concerned about fat in food, as long as it is from a healthy source. Add only healthy oils and fats like coconut, olive, and avocado in small amounts

• Most days, stop eating at 6PM or 7PM to create a fast of at least 12-16 hours

• Minimize drinking water during meals and 30 minute after meals to improve digestion

• Eat meals at a table in a relaxed, social fashion, making sure to chew your food mindfully

• Cook at home most days so that you can control your ingredients

• Love the food you eat - do not deprive yourself!

• Calories: don’t count calories! Use a small plate and plate guide to determine food portions