Nutrition: Maneuvering Through Your Day

The 10 rules listed in my previous post (adapted from Precision Nutrition) sound all fine and dandy, but how does this relate to the real world? When it comes down to it, eating correctly comes down to practical, split-moment decisions. You may have these rules in your back pocket, but if you don't have a plan throughout your day, you will have moments when you won't know what to do and instantly revert back to your old ways. So here are some tips to get you through your day:

• Wake up and start thinking about what you're going to eat first. Many people don't "feel" like eating first thing, but you must. Not a big breakfast, but you HAVE to eat. Quickly scramble a couple egg whites, throw on some salsa, onions, avacado, grab a banana and you're good to go. Or if you're in a hurry, hard boil a bunch of eggs the night before and have 2 egg whites, and 1 whole egg, plus the banana or another piece of fruit. Don't be tempted by the granola bar. It may sound healthy, but it's processed and not the best option.
• If you're really strapped for time first thing in the morning, run through McDonald's (yes, hear me out) and get an Egg McMuffin (2 for the guys). Take the muffin part off and you have a couple eggs with some lean meat and a little cheese. Really not that bad. Just don't do it all the time.
• Pack a snack. You need to eat every 2-3 hours and it won't happen if you don't have anything available. Fill a sandwich bag with some almonds, grab a couple string cheeses, 1 or 2 apples, some carrot sticks and you'll be geared up for the day. You can eat the same thing mid-morning and afternoon. A small smoothie is another good snack.
• Pack a good lunch. Fill a Tupperware type container with lots of leafy greens and other veggies, a cooked chicken breast, can of tuna, or piece of fish, and some nuts. Put a vinegairette-type dressing in another small container and presto! perfect lunch. It would be good to eat another piece of fruit with it.
• Eating out for lunch? Check the menu to the restaurant before you go. Choose a salad or veggie-centric entree with some lean protein. Grilled meat is what you need to look for. Opt for the vinegairette style dressing again. Stay away from anything that says "ranch", "bacon", "cobb", or "caesar". These are tasty options, but you'd probably be better off just getting a huge cheeseburger.
• Your afternoon snack should already be ready to go from earlier.
• If you workout after work, have a protein shake or peanut butter and jelly sandwich ready to eat immediately after your workout session. You have to replenish as soon as possible otherwise you won't benefit as much from all your hard work.
• Dinner is usually where people do the best. Eat a well-rounded meal with lean meat, veggies, and some whole grains (only if you just worked out). Skip the bread or roll...you don't need it, and trust me when I say you won't miss it. Only eat what's on your plate. Don't go back for seconds!
• An evening snack is fine, but don't ruin all your hard work now. Have a LITTLE BIT of light ice cream or frozen yogurt, a piece of dark chocolate, another piece of fruit or yogurt with some flaxseed and nuts. A lot of people get to this time of day realizing they did really well throughout the day, so they eat whatever they want. RESIST, PEOPLE!!

Eating clean and healthy is not as hard as it seems, it just requires a little preparation and forethought. Plan ahead and stay on course, and you'll benefit greatly!