Energy Checklist

By Lynn Gill & Dawn Null, Towboat Dietitians
Contributed by shanna spec
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Eat lean protein and fiber at each meal and snack (healthy fats optional, but encouraged)

Eat "white" carbohydrates with high fiver items and protein (healthy fat optional)

Limit intake of saturated and trans fats

consume a variety of raw fruit (not juice) and vegetables - 5 servings a day

Limit sweetened beverages (consume with protein/fiver food sources)

Drink water daily (weight in poinds divided by 3 = fl. oz. to drink)

Take a multivitamin

Eat at consistent times

Eat every 2-3 hours

Avoid caffeine with sugar

Limit alcohol

Eat one hour before exercising