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1.       Eat  5 times a day

1.       Breakfast

2.       Snack  1

3.       Lunch

4.       Snack 2

5.       Dinner

2.       Eat Every 2-3 hours: This keeps your metabolism engaged, and it keeps you from eating huge heavy portions

3.       Eat Lean Proteins with every Meal

a.       Skinless, Boneless Chicken Breast

b.      Salmon

c.       Low Sodium Deli Turkey

d.      Egg Whites

e.      Beans & Legumes

f.        Nuts (Almonds are the best)

g.       Low-fat cheese, milk and yogurt (greek yogurt with walnuts flavored with honey is good)

4.       Include 2 Portions of Veggies & Fruit with every meal

5.       Include Healthy Fats

a.       Avacado

b.      Extra Virgin Olive Oil

c.       Fish Oil

d.      Flax Seed

6.       Earn your carbs (have to workout before you eat any carbs such as bread, pasta or oats)

Healthy Diet Tips:

1.       Grocery Shopping: I usually go to the grocery store 2-3 times a week and only buy what I know I will eat for that week. This way, I am not tempted to eat more because of the excess food available in my house. Also, fruits and veggies will be fresh (they spoil easily)

2.       Eat Small Portions: Only eat small portions and try not to over eat. Just put the small portion on your plate and eat slowly. Take time to chew and enjoy your food. It is better to have a conversation with someone, that way you eat slower. Or you can read a book or newspaper while you are eating to take time to eat. Try not to watch TV while you eat because this can cause overeating. Eat until you are satisfied, even if what you are eating is so delicious. Remember, you will be eating again in 3 hours.

3.       Drink Lots of Water:At least 2 Liters-1 Gallon a day. This is good to do because when your body does not get enough water for the day, it starts to retain it causing your body to bloat and have excess weight. The reason for this is because your kidneys are not getting enough water so your liver is forced to detoxify, which makes your liver less effective in metabolizing your food. It is important that you drink enough water so that your liver can do its job to metabolize body fat as efficiently as possible. If you don’t drink enough water then extra glucose remains in the blood until it reaches the liver at which point this glucose becomes stored as fat instead of glycogen. To check if you are getting enough water, check every time you use the restroom to see the color of your urine (the clearer, the better).

4.       Eat Breakfast Every Day: A lot of people make the mistake of skipping breakfast because they either don’t have time or they are trying to cut back on calories. Eating an early breakfast will jump start your metabolism so that your body is burning a greater number of calories, and it will also help to curb your appetite.

Lose Belly Fat-Foods to help:

1. Oatmeal: Your morning snack attack is caused by a dip in blood sugar levels. Fiber-rich oatmeal stays in your stomach for hours, staving off a doughnut run. Watch out: Steer clear of the sugary flavored varieties. Choose the plain stuff, and sweeten it with berries
2. Berries: Berries stuff a lot of filling fiber into a tiny package: Just one cup of raspberries has six grams. Watch out: Jelly is the junk food of the fruit world. It has almost no fiber and contains added sugar.
3.  Almonds: Go nuts! They slim your tummy by keeping it full. A Purdue University study showed that people who ate nuts felt full longer than those who ate rice cakes. Stick to 24 almonds a day to satisfy your hunger pangs without overloading on calories. Watch out: Skip salted nuts; too much sodium raises blood pressure.
4. Dairy: There’s a reason the woman in the yogurt commercial fits into her bikini: Calcium helps break down fat and may even prevent it from forming!
   Watch out: Always pick low-fat or fat-free dairy over the full-fat versions.

5.       Protein Powder

6.       Olive Oil

7.       Eggs

8.       Beans & Legumes

9.       Turkey or Fish

10.   Whole Grains

11.   Natural Peanut Butter

12.   Green Veggies

13.   Yogurt

14.   Avocados

15.   Green Tea: Drinking 3 cups a day kicks up your metabolism and erases 30 calories a day:  The compound ECGC in green tea makes it easier for your body to fry fat. The extra burn can help you shed about 3 pounds a year, simply from sipping

Healthy Diet Foods:

Breakfast Choices

1.       1/2 cup of fat free cottage cheese, 1/2 of a whole wheat English muffin with 1 Tbsp of pure fruit spread or natural peanut butter, & 1 medium size slice of cantelope

2.       Whole Grain Oats, mixed nuts, some dried fruit, berries, or banana, and almond, soy, or 2%  milk, sprinkle cinnamon on top.

3.       ½ cup of Greek Yogurt with fruit and walnuts, sweeten with Honey.

Lunch Choices

1.       Ceasar salad with 3 oz grilled chicken and 2 tsp of low fat oil and vinegar ceasar dressing & 1/2 apple

2.       Mixed Greens or Spinach Leaves with chopped tomatoes, apples, & avocadoes, Sprinkle feta or parmesan cheese on top with olive oil or low fat Ceasar Dressing

3.       For Lunch I tend to eat a light salad and adding some lean protein as well.

Dinner Choices:

1.       3 oz of Broiled Salmon or Skinless  Boneless Chicken Breast (can grill or bake & flavor with Olive Oil, Lemon Juice & Spices), 1/2 cup of brown rice, 1 cup of steamed veggies

2.       1 cup of Whole Wheat Pasta with white beans, chopped cherry tomatoes & Parmesan cheese with mixed green salad on the side.

3.       3 oz of Pork Tenderloin Marinated (whiskey, Worchester sauce, cane sugar, cinnamon, salt & pepper), Add some veggies of your choice, Put on a Skewer and Grill. Have some couscous and fresh fruit for 2 side dishes.

4.       Try to eat a small portion of lean protein (3 oz of meat is a deck of cards or should fit in the palm of your hand), veggies, and whole grains.

Snack Choices

1.       1/2 cup of juice sweetened yogurt

2.       1 oz of whole natural almonds

3.       1 hardboiled egg  & 1/2 cup of grapes

4.       Celery with Natural Peanut Butter

5.       Fresh, Crunchy Veggies with 2-4 Tbsp of Hummus

6.       Apple slices dipped in a tablespoon of almond or peanut butter

7.       Half cup of low-fat cottage cheese with chives and pepper, plus vegetables for dipping.

8.       Sliced cucumbers and one or two wedges of Laughing Cow Light Swiss Original Cheese.

9.       One whole-wheat English muffin with peanut butter.

10.   Low-fat Greek yogurt with chopped walnuts and honey.

11.   Rye Melba toast with low-fat cream cheese and dried cranberries.

12.   Piece of low-fat cheese, a small peach, and a piece of dark chocolate.

13.   Handful of almonds mixed with dried tart cherries or blueberries.

14.   Any of these Snacks are healthy and delicious. Try to avoid greasy, fatty, salty, or sugary snacks. Fresh produce and clean foods are good choices and try to avoid processed foods (cookies, chips, crackers, etc.)