1. Eat every 2-3 hours, which comes to about 6 meals per day.
2. Eat complete (containing all the essential amino acids), lean protein with each meal.
3. Eat fruits and/or vegetables with each food meal but try to avoid fruits after evening.
4. Ensure that your carbohydrate intake comes from fruits and vegetables, with the exception of post workout meal.
5. Ensure that 25-35% of your energy intake comes from fat, with equal quantity from saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. fish oil). Fish oil can very vital and is recommended to every one no matter what there goal is.
6. Drink only non-calorie containing beverages, avoid all sodas and artificial juices. The best choices being water and green tea.
7. Eat mostly whole foods (except workout and post-workout drinks).
8. Try to follow this routine at least 90% of the time which means you can have a cheat meal 10 % time and on basis of 6 meals a day it comes around 4 meals per weak. You can have what you want but still watch what you are eating.
10. Start today. I loved this advice by John and its must that you start today , maybe take a small step in right direction.
Tomorrow I will try to post the list of food and there approximate nutrients value to help you make food choices , also will list the food you should avoid in all cases.
