Simple Tips for Nutrition Success

1. Keep a food journal
   It holds you accountable for your meals and allows you to track progress
    
2. Eat at least 25 grams of fiber per day,
   It is heart healthy and will keep you feeling full for a long period of time
    
3. Keep Sodium less than 2400mg per day,
   One teaspoon of salt has 2100 mg of sodium, cut out the salt shaker and processed foods.
    
4. Do not go less than 1200 calories,
   If you eat less then 1200 calories your body will store fat because it thinks it is starving.
    
5. Eat 0.8-1.2 g of protein per pound of your goal body weight
   Ex. If your goal weight is 140 lbs you should consume 98-168g/day) If you are training hard with weights and cardio aim for the higher end of you needs.
    
6. Drink at least 2-3 Liters of water per day
   Increase when weather is hot
    
7. Cut back on starchy carbohydrates in the evening hours
   Unless you exercise at night, incorporate 1-2 servings of carbohydrates into your post workout meal.
    
8. Eat 5-6 small meals per day.  Each meal should be 2-4 hours a part.
   This keeps your metabolism high and your body is able to burn fat more efficiently.
    
9. Do include 1 cheat meals per week,
   Take one day every 1-2 weeks to eat anything you want and actually get leaner. When you eat clean for a long time for body begins to think it is not getting all the food it needs (because you are not storing any fat) and begins to slow down your metabolism. When you bombard your body with food on that one day, it tricks your body into thinking it has all it needs and speeds your metabolism back up. I can tell you from experience, it works
    
10. Limit alcohol
    It contains excess calories that will not contribute to your success.   Alcohol slows down your metabolism by 30%, and the calories from alcohol and wine metabolize as fat and beer metabolizes as both fat and starch/carbs.  

Dana Yarn
RDLD- ACE-CPT- Registered Dietitian-