Nutrition Guide

Eating healthy with regular exercise can improve your health.  This guide is designed to give you an idea of the foods that will help match your workouts.  We know that working out is 20% of the equation but nutrition is 80%.  Choose to make exercising and eating healthy a way of life for you and your family!

Examples of healthy food choices are listed, but not limited to the items below.

Each person’s body and needs are different so check with your doctor or a nutritionist for a more detailed plan.  There are several great articles on the nutrition page of our website,  including one called, “The Science of your Diet.”


Proteins are one of three macronutrients the body needs for proper functioning. Carbohydrates and fat are the other two. Protein is essential to building muscle mass.  The leaner the protein the better.

Good Proteins

Skinless chicken breast, turkey breast, sockeye salmon, tuna, other non-fatty fish

Eggs, cottage cheese, greek yogurt, 2-percent milk, soy milk

Beans, lentils, quinoa, peanut butter, mixed nuts, edamame


Carbohydrates are the body’s main source of energy.  Good carbs are low in calories, high in nutrients, devoid of refined sugars and refined grains, low in sodium and saturated fat and very low or devoid of cholesterol and trans-fat.  Bad Carbs are high in calories, full or refined sugars like corn syrup, white sugar, honey and fruit juices, high in refined grains like white flour, low in nutrients, low in fiber, high in sodium, saturated fat, cholesterol and trans-fat.

Good Carbs

Vegetables:  All of them.  Asparagus, collard greens, green beans, spinach, red and green peppers, etc.

Whole Fruits: Apples, bananas, strawberries, pears, blueberries, oranges, mangos, melons, etc.

Legumes: Lentils, kidney beans, peas, etc.

Nuts: Almonds, walnuts, hazelnuts, macadamia nuts, etc.

Whole Grains: Pure oats, quinoa, brown rice, etc.

Tubers, Potatoes, sweet potatoes, etc.

Seeds: Chia seeds, pumpkin seeds

Bad Carbs

Sodas and sugary drinks, including sports drinks and high-sugar fruit juices, white bread and rice, pastries, cookies and cakes, ice cream, candies and chocolates, French fries and potato chips.


Fats are a source of energy for the body and help to protect our cells and organs.

Good fats are typically monounsaturated fats and polyunsaturated fats.  Saturated fats should be limited. Trans-fat should be avoided.

Good Fats

Avocados, olives, nuts, soy milk, tofu, sunflower oil, sesame, flax, fatty fish


It’s best to avoid fast foods by planning healthy meals and keeping healthy snacks on hand to avoid being hungry. In the rare case you have fast food your best choices are,

Water, un-sweetened teas, salads (without croutons, cheese, creamy dressings) and grilled chicken breasts

If you have any questions, please feel free to send us an email at

Categories: Nutrition Guide