Feb 02 2009
Dr Berardi’s Good Nutrition Rules – Part 1
Below, I’d like to present my 10 Good Nutrition Rules, rules based on the Triple S Criterion above. In doing
so, I hope to accomplish 2 goals.
First, I want to help you rethink your whole nutrition approach – providing you with a new set of nutrition rules and habits – a set that swiftly moves you in the direction of your goals.
Secondly, I want to show specifically how the recipes, cooking tips, and strategies laid out in this book offer much more than a few ideas – they represent a
complete success system, fully integrated into the basic habits of good nutrition.
So here are the 10 rules:
1. Eat every 2-3 hours – no matter what.
Are you doing this – no matter what? Now, you don’t need to eat a full meal every 2-3 hours but you do need to eat 6-8 meals and snacks that conform to the other rules below. To make it easier on you, we’ve provided 100 meals
that you can use daily to improve your feeding frequency.
2. Ingest complete, lean protein each time you eat.
Are you eating something that is an animal or comes from an animal – every time you feed yourself? If not, make the change. Note: If you’re a vegetarian, this rule still applies – we’ll discuss your needs later in the Protein A Plenty section of the book.
To help you understand how to do this, all of the meals in this book contain a good portion of complete, lean protein.
3. Ingest vegetables every time you eat.
That’s right, every time you eat (every 2-3 hours, right), in addition to a complete, lean protein source, you need to eat some vegetables. You can toss in a piece of fruit here and there as well. But don’t skip the veggies.
To show you that eating veggies isn’t the frightening proposition it used to be, most of the meals contained in this site use veggies in their preparation and actually make them taste good!
4. If want to eat a carbohydrate that’s not a fruit or a vegetable (this includes things like things rice, pasta, potatoes, quinoa, etc.), you can – but you’ll need to save it until after you’ve exercised.
Although these grains are dietary staples in North America, heart disease, diabetes and cancer are North American medical staples – there’s a relationship between the two! To stop heading down the heart disease highway, reward yourself for a good workout with a good carbohydrate meal right after (your body best tolerates these carbohydrates after exercise). For the rest of the day, eat your lean protein and a delicious selection of fruits and veggies.
To make this rule easy on you we’ve labeled the meals in this site as PW (good post-workout meal; to be eaten within a few hours after exercising) and Anytime (good meals for any other time of the day).
