EXECUTING YOUR

NUTRITION EFFECTIVELY
 INTRODUCTION:
NUTRITION CAN BE TRICKY AND IT’S
SOMETHING THAT TAKES TIME TO PRACTICE
BUT OVER THE COURSE OF 12-24 WEEKS, WE
WILL MAKE SURE TO TEACH YOU
EVERYTHING YOU NEED TO KNOW.

IN THIS PACKET WE WILL BE GOING OVER:

HOW TO READ AND UNDERSTAND FOOD

LABELS.
HOW TO TRACK YOUR MACROS.
HOW TO STRUCTURE OUT YOUR MEALS.

THIS NUTRITIONAL GUIDE WILL HELP YOU

GET ON THE RIGHT TRACK ON YOUR
FITNESS JOURNEY.

REMEMBER THERE IS NO SUCH THING AS A

“DUMB” QUESTION. ALWAYS REACH OUT
AND ASK!
NUTRITION LABELS:
1) SERVING SIZE
WHEN LOOKING AT THE
SERVING SIZE REMEMBER
THAT THIS IS TAKEN
THE WAY FOOD
COMES TO YOU.

EXAMPLE = A SERVING
SIZE OF 55G IS 55G OF
THE PRODUCT IN THE
FORM IT CAME TO YOU.

KEEP IN MIND THAT ONE PACKAGE IS NOT

ALWAYS ONE SERVING SIZE!

TRACKING YOUR FOOD: COOKED VS UNCOOKED.

IF YOU ARE TRACKING YOUR FOOD AND ARE

TRACKING RICE FOR EXAMPLE, MAKE SURE YOU
TRACK IT AS “RICE (COOKED)”
BECAUSE THE NUMBER OF GRAMS IS
DIFFERENT COMPARED TO UNCOOKED RICE
NUTRITION LABELS:
2) CALORIES
- CALORIES ARE PRESENTED
AS ONE SERVING.
- CALORIES ARE AN
ESTIMATION OF FOOD
LABELS, AS CERTAIN
BRANDS CAN HAVE IT
SLIGHTLY OFF.
- FOR THE MOST PART
THOUGH, THE ESTIMATIONS
ARE ALMOST ACCURATE.

THIS IS WHY MACRO TRACKING IS MORE EFFECTIVE!

TRACKING YOUR PROTEIN, CARB, OR FAT

INTAKE IS MORE EFFECTIVE.

BECAUSE IT IS MORE ACCURATE, AS YOU ARE

TRACKING THE NUMBER OF GRAMS
PER SERVING.
 NUTRITION LABELS:
3) SATURATED FAT
THIS TYPE OF FAT IS SOLID
AT ROOM TEMPERATURE,
AND WHILE I ENCOURAGE
INCLUDING EVERYTHING IN
YOUR DIET. I RECOMMEND
EATING THAT TYPE OF FAT IN
MODERATION, FOR TOO
MUCH OF THIS TYPE CAN
RAISE YOUR LOW-DENSITY
LIPOPROTEIN (LDL)
CHOLESTEROL, AS HAVING
TOO MUCH OF THIS TYPE
WILL CLOG THE WALLS OF
YOUR ARTERIES.

TOO MUCH OF LDL CHOLESTEROL ALSO RAISES YOUR

RISKS OF HEART DISEASE AND STROKE, SO ALWAYS BE
MINDFUL OF HOW MUCH SATURATED FAT YOU’RE EATING.

EXAMPLES: FATTY MEATS, BUTTER, BAKED GOODS, CHEESE.

NUTRITION LABELS:
4) ADDED SUGAR
PAY ATTENTION TO THIS
PART OF THE NUTRITION
LABEL, “ADDED SUGAR”
INDICATES THAT SUGAR OR
SWEETENERS WERE
ADDED TO A PRODUCT
DURING THE
PREPARATION PHASE.

THIS IS DIFFERENT
COMPARED TO “TOTAL
SUGAR” BECAUSE “TOTAL
SUGAR” INCLUDES THE
SUGAR THAT IS NATURALLY
PRESENT IN THE PRODUCT.
MYFITNESSPAL
THE BIGGEST WAY TO KICKSTART YOUR
NUTRITION IS BY BEING AWARE OF
WHAT YOU ARE EATING. BY BECOMING
SELF-AWARE WITH YOUR NUTRITION
YOU WILL BE ABLE TO GET A BETTER
UNDERSTANDING OF WHAT YOU ARE
EATING FOR YOUR GOALS.
YOU DON’T NEED TO UPGRADE TO
THE PREMIUM VERSION, USING THE
FREE VERSION WORKS PERFECTLY.
SCAN A BARCODE: THIS APP CAN HAVE
YOU SCAN FOODS AS MOST OF THE
FOODS COME WITH A BARCODE.
1) GO TO THE “+” SIGN, AND IT WILL GIVE
YOU A LIST OF OPTIONS.
2) HIT “FOOD” AND SELECT WHERE YOUR
FOOD ITEMS FALL IN.
3) ON THE TOP RIGHT HIT THE BARCODE
BUTTON, SCAN, & HIT THE CHECKMARK.
4) LASTLY, YOUR ITEM IS NOW SAVED FOR
THE NEXT TIME YOU EVER WANT TO
USE IT.
 HOW TO EAT FOR
YOUR GOALS
HAVE YOU EVER CONSIDERED YOU'RE
EATING THE WRONG FOODS TO FUEL
YOURSELF?

WHEN YOU’RE WORKING TOWARDS ANY GOAL IT

IS IMPORTANT TO HAVE A BALANCE.
ASK YOURSELF THIS - ARE YOU EATING 80%
UNPROCESSED FOODS AND 20% PROCESSED?
OR VICE VERSA?
PEOPLE LOSE AND GAIN WEIGHT ALL THE TIME,
IT'S SIMPLE SCIENCE.
(ENERGY IN VS. ENERGY OUT).
FOCUS ON EATING CALORIC DENSE FOODS SUCH
AS FRUITS AND VEGGIES, LEAN MEAT, BROWN
RICE, AND POTATOES.
 ARE YOU EATING
ENOUGH PROTEIN?
PROTEIN IS VITAL DURING THE MUSCLE
BUILDING PHASES, IF YOUR GOAL IS TO BUILD
LEAN MUSCLE MASS

HOW YOU SHOULD CALCULATE:

ONE GRAM OF PROTEIN PER ONE POUND OF
LEAN BODY MASS IF YOU KNOW YOUR BODY
FAT PERCENTAGE.
GO OFF YOUR BODY WEIGHT AND 0.6 -1 GRAM OF
PROTEIN PER 1 POUND OF BODY WEIGHT
(DEPENDING WHAT YOUR GOALS ARE).

TIPS FOR EATING MORE PROTEIN

CHOOSE YOUR PROTEIN SOURCE FIRST
WHEN BUILDING YOUR MEAL.
DIVIDE YOUR PROTEIN INTAKE EVENLY THAT
WAY YOU WILL NOT END UP EATING ALL OF
YOUR PROTEIN IN ONE SITTING.
UTILIZE PROTEIN POWDER: A VERY CONVENIENT
WAY TO ENSURE YOU ARE EATING ENOUGH
PROTEIN.
EASY WAYS TO ADD
MORE PROTEIN TO
YOUR DIET
1) SWAP RICE OR PASTA OUT FOR QUINOA
(8 GRAMS PER CUP).
2) OIKOS GREEK YOGURT PLAIN.
3) ADDING PROTEIN POWDER TO YOUR OATMEAL
OR GREEK YOGURT (TASTES AMAZING).
4) CHOOSE LEANER, SLIGHTLY LARGER
CUTS OF MEAT.
5) EGG WHITES / MIX IT WITH PROTEIN POWDER
OF CHOICE AND MAKE A SHAKE.
 HOW TO
BUILD A MEAL
1) ADD A PROTEIN: FOCUS ON LEAN PROTEIN
LIKE CHICKEN BREAST, EGGS, FISH OR LEAN
BEEF. IF YOU ARE VEGETARIAN/VEGAN
FOCUS ON BEANS, CHICKPEAS OR TOFU.

2) ADD A CARB: FOCUS ON COMPLEX CARBS

LIKE BROWN RICE, QUINOA, OATS, SWEET
POTATOES, OR WHOLE GRAIN BREAD.

3) ADD A FAT: AVOCADOS, OLIVE OILS, EGG

YOLKS, NUTS, PEANUT BUTTER, ALMOND
BUTTER.

4) ADD A FRUIT OR VEGGIE: FOR ADDED FIBER,

AS WELL AS ADDED VOLUME THESE ARE
ESSENTIAL FOR THE VITAMINS AND MINERALS
THAT OUR BODY NEEDS ON A DAILY BASIS.
 PROTEIN FATS
CARBOHYDRATES
EXAMPLES:
PROTEIN CARBOHYDRATES
CHICKEN RICE: WHITE AND BROWN
93/7 GROUND TURKEY POTATOES: YELLOW, RED,
LEAN GROUND BEEF AND SWEET
TILAPIA WHEAT BREAD
SALMON BEANS
EGG WHITES RICE CAKES
WHEY PROTEIN OATMEAL
SHRIMP CREAM OF RICE
EGGS FRUITS
NON- FAT BAGELS
GREEK YOGURT QUINOA
TUNA
FATS
AVOCADO OLIVE OIL
NATURAL PEANUT BUTTER FISH OILS
ALMOND BUTTER COCONUT OIL
SEEDS
ALMONDS LOW CALORIE
ANY TYPE OF NUTS CHEESE