A Sample Day of Good Eating

Welcome back ladies!!! I hope you had a wonderful summer. Glad to see so many familiar faces at camp each morning. As promised I am committed to your success and part of that committment is making sure your nutrition backs up the hard work you put in each morning on your workout.


Nutrition is so important to overall good health, that it really cannot be stressed enough.  Even if someone takes the time to workout every day, they still need a healthy diet to be their personal best.

Just like many people do not know the proper way to workout, many do not know how to go about eating a well-balanced diet.

It’s so much more than just a calorie count.  The truth is that most women are lacking in one area or another when it comes to proper eating. 

I thought I’d put together a sample day of good eating, just to give you some ideas. 


Two slices of whole grain bread with a little sugar-free jam

Fresh fruit

Mid-morning snack:

A handful of almonds


Salad with a variety of fresh veggies, grilled chicken and low-fat dressing (even better, just use oil and vinegar)

1 slice of whole grain bread

Fresh fruit

Afternoon snack:

Fresh fruit or yogurt


Chicken or fish, broiled or grilled


Small baked potato

Side salad of fresh veggies

Evening snack:

1 slice whole grain bread with a tablespoon of peanut butter

Of course, every day you should be drinking plenty of water, avoiding soda and limiting your caffeine and alcohol intake.

Proper eating is not rocket science. Here are a few general tips to keep in mind.

Plan Your Meals

When you’re hungry is not the time to be asking “What am I going to eat?”  Plan your meals ahead of time, so that when you’re hungry, you know exactly what is on the menu.  This will help prevent bad choices made at the last minute.

The Less Processed, the Better

Processed food just isn’t as healthy as fresh.  While it’s difficult for many people to eliminate all processed foods, just remember that the less processed it is, the better.  For example, choose fresh cheese rather than cheese that has already been shredded.  When you buy pre-shredded cheese, it comes with an extra ingredient to prevent the shreds from sticking together.

Try to choose foods that are as close to their natural state as possible.

Eat at Home

This is a tough one for many people, myself included! The fact is that you can maintain a much tighter control of your meals if you eat at home.  Even some “healthy” restaurant choices include items that you might not want.  Also, you don’t know how the food is prepared, so there could be hundreds (even thousands) of hidden calories in your dinner!

Fruits, Veggies and Grains

These three types of food should make up the bulk of your diet.  To that add some fresh dairy and proper serving sizes of meat, poultry and fish. 

I’m sure I don’t need to tell you to limit sweets, fats, and processed foods.  The fewer the better!

You CAN eat a healthy diet, and it does not have to be more time consuming than your current meal plan.  When you come to boot camp, proper nutrition is one point that is stressed in an hour long nutrition class.

Come and learn how easy it can be to eat a proper diet. You’ll start feeling – and looking – better before you know it!

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