Fitness Foundry, designed for healthy living©.   http:www.fitnessfoundry.net

Julio A. Salado C.P.T                                                                                      Date:  

Email:  juliosalado@hotmail.com                                                                 Client:

PH#      617-416-6854

Daily Nutrition Diary                                          Nutrient Dense Foods

Time	Food & Serving Size	Mood	P	C	F
						(1) to provide energy; (2) to support new tissue growth and tissue repair; and (3) to help regulate metabolism
						PROTEIN: Poultry & Lean Meats     Fish & Seafood  Beef,Lean orga                     Cod               Calf's  Liver                          Halibut                                              Chicken                               Salmon                                          Lamb                                     Scallops                      Turkey                                    Shrimp Venison                                   Snapper Low Fat airy                                                  Cheese, low-fat Eggs Milk, 2%, cow's Milk, goat Yogurt
						Carbohydrates: Vegetables Asparagus  Avocados Beets Bell peppers  Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery  Collard greens Cucumbers Eggplant  Sea vegetables  Spinach  Squash Sweet potatoes  Swiss chard Tomatoes  Turnip greens                        Fruits Apples Apricots Bananas Blueberries Cantaloupe Cranberries Figs Grapefruit Grapes Kiwifruit Lemon/Limes Oranges Papaya Beans&Legumes                                               Black beans Dried peas Garbanzo beans (chickpeas) Kidney beans Lentils Lima beans Miso Navy beans Pinto beans Soybeans Tempeh Tofu Nuts & Seeds                                                 Almonds Cashews Flaxseeds  Olive oil, extra virgin Peanuts Pumpkin seeds Sesame seeds Sunflower seeds Walnuts  Grains  Barley Brown rice Buckwheat Millet Oats Quinoa  Rye Spelt Whole wheat
						Natural  Sweeteners                                            Blackstrap molasses  Cane juice  Honey Maple syrup Other Green tea Soy sauce (tamari) Whey Protein Water
						Recommended Daily Caloric Intake:                                           Calories      Grams (TC) Total Calories/Day: (P)      Protein: (C) Carbohydrates:  (F)  Fats:
						Notes:
		Total

·          Select nutrient dense foods. Increase dark leafy vegetables -especially those high in iron.

·          Limit white flour and processed sugar intake

·          Omega 3s-  Fish-fish oil pills-- Salmon, tuna and other seafood. supports new tissue growth note canned salmon has high calcium because of how it processed (includes the bones) this is the only canned fish with the calcium benefits,

·          Reminder to Read the labels!!!  Drink at least one 16oz glass of water with each meal and keep the nutrition journal handy for easy reference.

Nutrient density is a measure of the amount of nutrients a food contains in comparison to the number of calories. A food is more nutrient dense when the level of nutrients is high in relationship to the number of calories the food contains.

Nutrition in combination with a strength and conditioning program is the most effective way to turn your body into a fat burning machine. It is the most productive form of exercise for functional daily life activities and overall health. There are no secrets when training with me, I will give you 110% in all aspects of your training program.                                                                               

Julio A. Salado C.P.T      PH#      617-416-6854    Email:  juliosalado@hotmail.com           

Fitness Foundry, designed for healthy living©.   http:www.fitnessfoundry.net           

Reproduction of any articles is prohibited without the express written consent of JulioA.Salado