❑ At least two–thirds of your plate should be covered with foods from
the grains, vegetables, and fruits groups and no more than one
third should have a low–fat or lean protein source from the milk or
meat group.
❑ To lose weight, decrease calories while increasing exercise and
activity. You can decrease calories by decreasing portions and
limiting high–fat and high–sugar and nutrition–poor foods.
❑ To gain weight, slightly increase calorie consumption while starting
your resistance training program to gain muscle not fat.
❑ Avoid most fast foods and processed foods (such as burgers and
sausage, chips, fries and other deep–fried foods, snack crackers,
snack cakes, and pastries).
❑ Drink 8–10 glasses of water a day.
❑ Take a “food first” approach to achieving good health and
performance. If you feel you are unable to meet your nutritional
needs through your diet, consider taking a daily multi–vitamin,
multi–mineral supplement that contains no more than 100 percent of
the Recommended Daily Allowance.
If you have questions, consult a registered nutritionist or dietitian.
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