7 tips for eating right

*Snack Worthy*

Athletes eat up to 11 times per day! Us mere mortals should be eating small meals four to six times a day to boost our metabolism. “Feeling ravenous when it comes time to eat often leads to overeating,” says John. Keep snack-sized portions of nutritious food handy – such as cut-up vegetables and mixed nuts – and spread out your meals.

*Sunday Ritual*

Put a lazy Sunday afternoon to use and stock the fridge with chopped vegetables and pre-cooked protein like chicken and lean red meat. Prepackaging meals will make sure you don’t opt for fast food when you’re rushed for time.

*Label Smarts*

Granola or protein bars may seem like a healthy snack, but check the label before you buy. If they contain a lot of mystery ingredients, they’re probably not good for you. “You can certainly do worse, but you can do better,” says John. He recommends making your own protein bars to ensure you’re eating natural ingredients.

*Protein Boost *

Protein is the number-one thing most women lack, says John. Eat plenty of lean red meat, eggs, tofu and fish, or take a protein supplement in a smoothie between meals to keep you satisfied and away from unhealthy snacks. Mix it up with different fruits and yogurt flavours.

*Sweating Carbs*

“It’s best to eat carbohydrates like cereals, bread and pasta after exercising, since your body is able to handle them better,” says John. If you’re not hitting the gym as much as you should, try to limit carbs.

*Cover The Bases*

Whole foods are the best sources of nutrients, but “if you know you’re not eating enough fruits and vegetables,” says John, “it’s important to take supplements.” Target the nutrients your body is lacking, rather than taking a multivitamin. His top three supplements are fish oil (either in liquid or capsule form), a greens supplement like Greens+ and protein.

*Dining Out *

“Don’t be afraid to be specific about what you want when you’re eating out,” says John. Ask for a smaller portion of a main dish, and order a side of a protein to round out the meal. Avoid late reservations so you have time to digest before bed.

*Restaurant Survival Guide*

Sushi: Skip the deep-fried tempura. Go for sashimi and drink antioxidant-rich green tea.
Italian: Have a side salad instead of garlic bread. Choose tomato-based pastas over creamy ones, and avoid the bread basket.
Seafood: Trade in the fried calamari (or any breaded fish) for grilled.
Steakhouse: Order steamed veggies instead of fries with a filet, flank, or London Broil steak (these are the leanest). Ask to hold the butter.
Buffet: Head straight to the salad bar and load up on vegetables before hitting the prepared meals, which tend to be loaded with butter.