Okay, so we've been told to eat 5 or 6 small meals per day everyday for the rest of our lives. Great, but what do I eat and how much do I eat? Well, I've come up with some daily nutrition guidelines and snack ideas to help keep you on the program.

Guideline

1. Have some protein in every meal.
   
2. Always have some protein when eating carbohydrates.
   
3. Eat the majority of your carbohydrates at breakfast and taper off throughout the day.
   
4. Drink a minimum of 8 glasses of water per day every day. This helps to flush toxins, free radicals and excess waste from your body.
   
5. Stay away from processed foods (see Fit Food FAQ). The majority of your diet should be fresh foods.
   
6. Portion control is just as important as what you eat (rule of thumb a portion is anything that fits into your palm).
   
7. Limit your sugar, caffeine and alcohol intake to a minimum.

Protein Sources

• Lean meats: beef, pork, lamb, ham, Poultry, chicken, turkey, All Fish
  
• Non-fat dairy products in moderation
  
• Egg whites (rule of thumb 1 yolk per 4 egg whites)
  
• Nuts in moderation (rule of thumb 1 handful is a portion)
  
• Beans w/rice (together they are a complete protein)

Snack Ideas

• 1tblspn cottage cheese or 1 oz cheese or 1 oz turkey w/ med apple or 5 carrot/celery sticks
  
• Small salad (1 cup) w/ 1 oz chicken
  
• 1 tblspn tuna salad w/veges or piece of fruit
  
• 1 tblspn peanut butter w/celery/carrot sticks
  
• 1 oz peanuts (small hand full) with 1 med orange/banana
  
• 1 cup rice w/beans
  
• 1 med turkey burger patty w/1 cup chopped broccoli
  
• 1 2 oz chicken breast w/nectarine
  
• 1.5 oz lean roast beef w/med tomato sliced
  
• 1 hard-boiled egg w/1 tblespn cole slaw
  
• 1.5 oz lean ham w/ cucumber slices
  
• 1-cup plain non-fat or low-fat Yogurt w/cottage cheese
  
• 1 cup 2% milk w/whey protein powder and a piece of fruit
  
• 1.5 oz sliced turkey w/small yam
  
• 1 lettuce wrap w/ sliced turkey/cheese