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Race Day September 23, 2017

Healthy Living Expo September 21-22, 2017

12-Week Nutrition Plan

CLICK HERE TO DOWNLOAD THE 12-WEEK NUTRITION PLAN

Welcome and thank you for your interest in taking the next step to health! We hope you find this eating plan a starting point to making healthier food choices and a tool to reach your own personal goals! It is important to understand each person is different--this eating plan was designed to provide a framework, but some people may need more or less depending upon individual needs.

If you'd like to align the 12-week nutrition plan with your training for the FitOne 5K, 10K or Half Marathon, you should kick things off on July 1, 2016; but any time is a great time to start making healthier choices!

The overall goal is 3 meals and 2 snacks daily with an effort to eat every 2-3 hours. This boosts your metabolism to consistently burn calories rather than storing due to long amounts of time between meals.

The goal is to include 5 food groups at each meal and at least 2 out of 5 for snack.  If you do not like the fruit or vegetable indicated, you may substitute any other fruit or vegetable per your liking. Same is true for grain, protein, and dairy. For a tailored individual eating plan ‘Ask A Dietitian’ at idahodairy.com or visit choosemyplate.gov for more information regarding the 5 food groups.

One last tip, which happens to be my personal favorite, it’s important to treat yourself. Evidence indicates people who treat themselves once weekly are much more likely to stick with a plan than those who restrict themselves from the foods they enjoy.

This is a lifestyle change, not a diet! Find something realistic you can do forever!

Quick Tips to Keep You on Track

  • Eat 3 meals and 2 snacks a day
  • Eat every 2-3 hours to keep your metabolism going
  • Ensure you are eating enough calories
  • Eat 3 out of the 5 food groups at every meal
  • Eat 2 out of the 5 food groups at every snack
  • Treat yourself once a week!