The value of a proper diet and good nutrition has become increasingly important in achieving the goals you have. Good nutrition is essential for maximizing results. Food provides us the energy for the day and the building blocks to grow. When training you must be properly fueled if you are to reach your physical potential. Consistent eating patterns and attention to a balanced diet will provide you with all the benefits of good nutrition. The following information will assist you in making good choices on a daily basis. Proper nutrition and weight control is a lifelong habit, teach yourself proper guidelines now!


          Do Not Skip Meals! This will result in reduced energy levels; late day overeating and will lower your Basal Metabolic Rate. EAT BREAKFAST! It is important to maintain energy levels throughout the day. Breakfast gives you the energy to start your day. Skipping meals to lose weight is counterproductive. You should eat at least 4-6 meals per day, including regular meals and snacks. Add fruits and/or vegetables depending on your diet goals to every meal. They are high in vitamins and minerals and generally high in water content and carbohydrates.


Diets high in fat can lead to: Chronic Exhaustion, % Body Fat Increase, Muscle Tissue Decrease, Increased Blood Pressure, Irritability, Stress on Joint and Increased Cholesterol Levels.

  • Barley
  • Brown Rice
  • Fruit
  • Oatmeal
  • Pasta
  • Pumpernickel Bread
  • Quinoa
  • Rice
  • Sweet Potato
  • Whole Wheat Bread
  • Whole    
  • Yams

  • Beans
  • Chicken
  • Eggs
  • Fish
  • Ham
  • Jerky
  • Lean Beef
  • Poultry
  • Roast Beef
  • Salmon
  • Tuna
  • Turkey     
  • Almonds
  • Avocado
  • Black Beans
  • Cashews
  • Cheese String
  • Kidney Beans
  • Olive Oil
  • Walnuts
  • Whole Organic Butter

Good Food Choices


  • Eggs/ Oatmeal
  • Toast or Grain Muffin with preserves/Jelly/Fruit Butters
  • Bagels 
  • Dry or Cooked Cereals with or without Milk and Fresh or Dried Fruit
  • Dried Fruit alone or mixed with Dry Cereal and Nuts


  • Vegetable or Chili Stuffed Potatoes
  • Salad with Low Fat Dressing
  • Add tomatoes, green peppers to sandwiches
  • Pasta with meat or meatless sauce
  • Baked/Broiled meats instead of fried
  • Vegetable/Chicken soups


  • Less emphasis on carbs and more on protein
  • Meats should be baked/broiled/grilled instead of fried
  • Fish steamed in tomato sauce
  • Chicken breast without the skin with rice and vegetables


  • Banana
  • Carrots
  • Deli Cold Cuts
  • Granola Bar
  • Light String Cheese
  • Light Yogurt 
  • Pretzels
  • Protein Shake
  • Strawberries

Eat every 3 – 4 hours


Watch the caffeine [Cokes, Coffee] – it lowers blood sugar and can make you hungrier. It is also a diuretic and can be dehydrating.

          For those of legal drinking age keep the following points in mind concerning alcohol.  It is a diuretic and dehydrates the body. The calories in alcohol are empty ones; the body metabolizes them similar to fat. Alcohol, also disrupts sleep patterns, interferes with the metabolism of glucose [the primary source of energy], has a toxic effect on the liver and has an adverse effect on proper muscle function. 

Limit your intake of sweets. They can actually lower blood sugar and make you eat more!

          Water is the most neglected nutrient. Fluid is very important to the hard training athlete. Water makes up 65-70% of the muscle. Muscles will not be able to function properly if they are dehydrated. Drink plenty of fluids prior to, during and following any athletic activity. Do not wait until you are thirsty to drink water. Athletes should drink a minimum of 6 – 10, 12 glasses of water per day.

Monitor your salt intake. Salt dehydrates the body and may cause high blood pressure. Do not salt your food; there is already a lot in it.

The future belongs to the competent. Get good, get better, be the best.
— Brian Tracy