Eat 5 small meals each day, every two to three hours. Each of your meals should be balanced, consisting of quality protein and complex carbohydrates. Have vegetables with two or three of your meals and most snacks. Eat fruit every day. Remember, it's all about portion control. The amount of each component of your meal should fit in the palm of your hand or clinched fist. Remember eight 8-ounce glasses of water (64 ounces total) each day is the minimum that you should consume. If you're working out, consuming alcohol or caffeinated beverages then your water intake must increase. Your body also needs good fats. Consume one tablespoon of unsaturated fat daily, such as olive oil, avocado, almonds, walnuts, olives, etc. Advance planning will be the key to your immediate and long-term success.
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