*PLEASE CONSULT YOUR DOCTOR FOR NUTRITION AND DIETING ADVICE*
Here are some basic, non-calorie counting tools:
#1 – You must keep a food log! If you don’t know your consumption, then how can you add to it? This is a simple numbers game. If you are eating five things a day and not getting the results you want, then go to six things. If you get up to eight items per day eaten and still see no results then it’s time to evaluate what you are consuming.
#2 – A few good foods to add that are calorie-dense are bagels, peanut butter, walnuts, almonds, milk, eggs, ice cream, oatmeal and yogurt.
#3 – Stay away from high fat foods that have empty calories!
#4 – Thinking About Supplements? Multi-vitamins, Vitamin D… there is no real substitute for food! Protein, fish, pork, chicken, beef, meat, dairy, nuts…. A serving size is the palm of your hand (at each square).
#5 – NO FRIED FOOD if possible!!!
#6 – Follow the instruction of your coaches.
#7 – If you can’t chew it, blend it! Remember, all calories count!! Make smoothies!
#8 – Other quick and healthy food choices are fruit (fresh, canned, dried), low-fat granola bars, whole grain bread/toast, dry cereals (with at least 3 grams of fiber per serving), eggs (may be boiled), pita with hummus, cottage cheese, canned tuna or salmon.