Nutrition guide

Background knowledge:
Always important to keep in mind that a healthy diet need to match
up with proper exercise (Ideally 1 hour a day/4 days a week) and
sufficient sleeping times (7-8 hours). The food we eat is the energy source
required for us to carry out daily activity in the form ATP and the extra
bits will be stored as Triglyceride. Therefore, it is critical to maintain a
good balance on the amount of food we consume and the food we burn.

(Before you start, understand the importance of each meal, please

recognize the size of each title and larger size indicate the more
important.)

Breakfast:
Suggestions:
1.100%Whole wheat bread with Nutella

Or Peanut Butter

2. Cereal

3.1-2 eggs (suggest to eat in the morning/give it time to

digest/with/without yolk)

4. Milk (15-20 minutes after eating stuff or with cereal) (skim is

recommended)

5. Chocolate milk

6.100% Whole Wheat Bagel

7. Banana

Fruits:
Raspberry , Strawberry, Blueberry

Snacks between the breakfast and lunch

1. Black tea

2. Lemon (2-3slices) honey (2spoons) water...............drink constantly

3. Lettuce (without sauce but can be alternated with olive oil), tomato,
apples, or others (fruits are always good)

4. Nuts

5. Avocado

6.1/2 cup nonfat plain yogurt sprinkled with 1/4 tsp cinnamon (womens
health magazine)

Lunch
Goal: Low oil /salt / sugar intake
Drink soup before the meal (if available)

Potato

Broccoli and also baby broccoli

Asparagus, Lettuce, Carrot, Avocado

*meat (fish, shrimp, beef, lamb, chicken)

Attention: get rid of the fat attach to the lean meat!!!

Chinese cuisine taste nice BUT usually have high salt and oil content.
Dont have to stick one meal plan, alternate with other source of viggies.

Cooking method:
Steam is a great way to cook the veggies and make sure not to cook it too
long to prevent the loss of valuable nutrients.
Likewise, boiling things is also good, put in veggies under the water
is cooked, put in olive oil (small amount) and salt to prevent the loss of
nutrients.

Dinner
(Normally veggies are the main dish but it is depend on the physical need
of the body (in case you have a long or high intense workout) you can get
some protein from the meat (fish is recommended). Salad is a good
choice for the night.

***You can have some seafood or steak after you finish training or swimming for
fuel replenishing 3 hours prior bed time.

Salad
Shrimp and Broccoli Pasta Salad
4 oz cooked shrimp*
1/2 cup cooked whole-wheat elbow macaroni
1/2 cup steamed broccoli
4 sun-dried tomatoes, halved
1 tsp capers
1 Tbsp fresh lemon juice
2 tsp olive oil
2 Tbsp red wine vinegar
1/4 tsp onion powder

Other than this, you can make your own salad in your favors.

Attention: NEVER EAT BIG AT NIGHT!!! Keep it simple and

light, you dont want to load up your stomach before you go to sleep and
also dont drink tons of water 2 hours before, you need to send a message
to your body that you are ready to sleep. Drink a cup of milk 30 mins
before in order to prevent any calcium lose from your bone) and the
sleeping induce effect it has will make you sleep easily and soundly!

Sleep tight, eat right, WORK HARD!!!