Meal Plan

Experts say abs are made in the kitchen! Unless you are a long distance runner, you will rarely be able to burn off a cheeseburger for lunch, soda all day and pizza for dinner. Most Americans are out of control when it comes to food intake. We’re eating too much and too poor quality. All calories are not created equal! The better quality of calories you take in, the better you will feel and perform. Here is a beginner’s guide to healthy eating for working out. Make these small changes every day, and soon you’ll see the fat melt off as your abs appear!

Know the amount of calories.

Did you know that even if you’re eating a perfect whole food diet, your portions may be too large and keeping you from trimming up? Memorize proper portion sizes! Print off a list of appropriate portion sizes and keep it on your fridge. Once you have seen the appropriate portion size over and over, you will have portions memorized and your body trained to be satisfied by correct portions.

Here’s a list to get you started:

• Meat, poultry or fish serving is the size of the palm of your hand, approximately three ounces. 
• Rice, fruit, or veggie serving is the size of your fist, about one cup.
• Nuts or raisins should fit in the scrunched palm of your hand, a “handful” of one ounce.
• A serving of snacks such as popcorn should look like two handfuls.
• For a serving of fats such as peanut butter or cheese, look no further than your thumb for your one-ounce guide.
• For a serving of oils such as cooking oil or mayonnaise, the tip of your thumb is all you need to get you one teaspoon.

Know the quality of your calories.

Not all calories are created equal. How your body responds to 1500 calories of a milkshake is very different from how your body responds to 1500 calories of protein and vegetables. Start by filling 50 percent of your plate with non-starchy vegetables then add healthy protein to 25 percent and healthy starches to the last 25 percent of your plate. If you made only that one easy change, and you followed your workout plan, you would be shocked at your results!

Here’s a look at what types of calories will best fuel your body and your workouts.

Non-Starchy Vegetables	Healthy Starches	Healthy Proteins	Healthy Fats
spinachcarrotslettucecabbagegreen beansbroccolicauliflowertomatoesonioncucumberbeetspeppers	whole grain breadsweet potatoeswinter squashrye bread oatmealbrown rice quinoacouscouspinto beansgreen peas	chickenturkeyfishseafoodlean beefpork loineggsplain Greek yogurttofu	avocadococonut oilolive oilgrass fed butternuts

Know your macronutrients.

Experts, such as the Academy of Nutrition and Dietetics, have long recommended guidelines for each category of macronutrients. Generally speaking, carbohydrates should account for 50-60 percent of your daily caloric intake. Protein should account for 20-30 percent of your intake and also fats for 20-30 percent. Exercise enthusiasts who focus on weight training love to increase their protein percentage closer to 30 percent and decrease their carb intake to closer to the 50 percent mark. One popular food plan that you may have spotted floating across your Pinterest feed is “IIFYM” or “If it fits your macros.” This flexible macro-focused food plan allows you to eat a wide variety of foods. As long as you are within your range for macro nutrients for the day, you will still see results, according to followers of the trend. Here’s bodybuilding.com’s guide to flexible dieting with macros.

Know your intake.

Anytime you want to make a change; you must track your behaviors for optimum success. One of the best things you can do for your fitness and health is to hold yourself accountable for your food intake. Kristin Kirkpatrick, the manager of Wellness Nutrition Services at Cleveland Clinic Wellness Institute, told Huffington Post that a recent study showed those who food journal lost 50 percent more weight than those who didn’t! You can read her food journaling tips here.

There are many ways to food journal, but here are a few tools you might love.

–My Fitness Pal is a website and app that allows you to track your food intake with ease. You simply search for food items and add them to your daily food record. Or, use your phone’s camera to scan the barcode of a grocery item, adjust the serving size you ate, and add it to your day’s intake.

-Search Etsy for a Fitness Journal. Etsy sports a wide variety of printable or made to order personalized food and fitness journals. If you are motivated by positive quotes and feel inspired by beauty, a custom journal might be just the thing to get you into the habit of recording your food. Even Target stores have newly expanded journaling sections, including options for logging food and exercise.

For help bringing your diet under control, contact the experts at Jeanetix Fitness. The trainers at Jeanetix will reshape your body, one workout at a time. Ask your trainer what food plan is right for you! Click here for personalized support tailored to your specific needs!