Answer: First of all, it takes planning to eat every two to three hours. However, eating small portions more often will speed up your metabolism, increase your energy, and decrease cravings for sweets or other refined carbohydrates.

For women, it is more like three meals and three snacks. Men can eat bigger snacks or what could be considered meals because they can take in more calories per day due to their greater amount of muscle tissue.

You will want your meals to contain a balance of fibrous carbohydrates, lean quality protein and healthy fat. For example: eggs or egg whites and whole grain toast, grilled chicken and a yam, grilled fish and vegetables, or a soy burger and a salad. Meals will be between 300 to 400 calories each. It all depends on your body composition.

Snacks on the other hand can be a carbohydrate, protein, or a combination of all three macronutrients (fat, protein and carbs). For example: 20 almonds, a cup of yogurt, a piece of fruit, three ounce turkey or beef jerky, a cup of raw veggies, a slice of whole grain toast and one tablespoon all natural peanut butter. Snacks will be between 100 to 200 calories.

Here is an example of a typical day of healthy eating:

Wake Up: at 6:15 a.m. - Cup of coffee or tea with soy milk and Splenda

Breakfast: 6:30 a.m. - One cup of Optimum Power Breakfast Cereal with one cup of Silk soymilk

Snack: 9:30 a.m. - One cup of Strawberries

Lunch 12:30 p.m. - Four to six ounce grilled chicken breast with a green leafy salad with black beans and two tablespoons olive oil and vinegar dressing

Snack: 3:00 p.m. - Sliced apple with one tablespoon all natural peanut butter

Dinner: 6:00 p.m. - Four to six ounce broiled or grilled salmon with steamed mixed vegetables

Snack: 8:00 p.m. 20 almonds

We recommend that you pack your food and carry a small cooler with you. This way you can take fruit, ready made salads, cut up veggies, chicken, fish and water with you wherever you go. When you are on the run and don't have time to eat, you could choose to eat a pre-made protein shake or bar like EAS Results or Carb Control products. These products taste great and do not contain trans fatty acids, (i.e. partially hydrogenated or fractionated vegetable oils), however, many supplements do! It is always best to read the label.

Real food is by far the healthiest choice, so packing meals and snacks before you leave the house is a necessary step toward healthy eating.

For more information about nutrition, exercise and evolving with your lifestyle, I highly recommend our book, Fat That Doesn't Come Back. It goes into far greater detail that I can in an email.

I hope this helps!

Sincerely,

Krista Clarke

E-mail your questions to [email protected]