Your diet is a bank account. Good food choices are good investments.

 Summary:

The whole foods diet focuses on consumption of whole foods, fruits, vegetables, lean meats, nuts, and seeds. This diet restricts processed foods, grains, added sugars, and dairy.

The whole foods diet is the most intensive, and produces results the fastest. Those who engage in this diet typically endure a week or two of initial intense hunger, however, after the adjustment period, this dies down as the body adapts.

Guidelines:

Begin slowly with this diet, accounting for the fact that drastic changes in calorie consumption effect the body's equilibrium.

Diet Plan:

3x per week - One meal out of three daily, meat based, side dish of vegetables and fruits, beverage of water. For the other two meals, consume no meats.

 Be sure to announce it so everybody knows and gets excited about it.

2x per week - No meat during any meal. Consume seafood, fruit, and vegetables

2x per week -  Consume only greens, with a small amount of carbohydrates and protein from seeds and/or nuts

*Stick to nuts, seeds, fruits, and vegetables for snacks

*All breakfasts should contain protein 

Food Options:

Meats - Beef, lamb, poultry, pork 

Fish/Seafood - Salmon, trout, shrimp, haddock, shellfish (choose wild/freshly caught)

Eggs - Cage-free, free-range, pasteurized, or Omega 3 enriched

Vegetables -  Broccoli, kale, peppers, onions, carrots, tomatoes, etc.

Fruits - Apples, bananas, oranges, pears, avocados, strawberries, etc.

Summary:

The Diet For Athletes highlights the foods which increase probability for peak athletic performance. Focusing on long term results, the diet for athletes accounts for micronutrient and macronutrient intake, helping you sustain through your toughest competition.

Guidelines: 

Most male and female athletes require caloric intake above 2,400-3,000 (female), and 2,200-2,700 (male) per day!

*Stay hydrated!

Diet Plan:

Each meal should consist of ONE food from the macronutrients: carbohydrates, fats, and proteins.

Carbohydrates - Primary source of energy! 

Food options: Fruit, vegetables, whole grain cereals/breads, pasta, oatmeal, high fiber cereals, brown or wild rice

Fat - Aids healthy hormone levels and maintenance of energy.

Food options:

 Nuts, nut butters, avocados, olives & olive oils, seeds, peanut butter

Protein - Plays a key part in muscle repair and growth!

Food options: Lean meats, eggs, dairy (milks, yogurt, cheeses)

 On The Go Eating:

Consume energy dense foods such as whole grain crackers with cheese, vegetables with peanut butter, bean soups, whole wheat bagel with peanut butter or cream cheese, or pasta with grilled chicken 

Summary:

The Nutrient Dense Diet focuses on building one's calorie stores through the consumption of high calorie, nutrient rich foods.

Guidelines:

 Eat more frequently. Consume 5-6 smaller meals, rather than 2-3 larger meals throughout the day.

Watch what you drink! When having a meal or snack, consume higher calorie drinks, such as lemonade or juice.

Diet Plan:

3 x per week - Include a lean protein source (white meat or lean beef) in your dinner. Compliment with a starch and a side of vegetables (mashed potatoes and spinach). Have a beverage high in sustenance, such as milk or juice. Finish the meal with a dessert of your choice.  For breakfasts, focus on fruit and carbohydrate intake!

2x per week - Consume a lunch or dinner high in carbohydrates (pasta dish) for your entre. Pair with a side of fruit and starch (mango and rice). On these days, breakfasts should be high in fruit and protein.

2x per week - Treat yourself to a high calorie smoothie for breakfast, paired with cereal or eggs. On these days, lunch and dinners should focus on vegetables and protein (Steak and salad).

Food Options:

Smoothies - Milk, yogurt, fresh or frozen fruit, peanut butter (optional), chia or flax seeds, kale or spinach

Snacks - Nuts, peanut butter, cheese, dried fruits, sliced vegetables, crackers

Summary: 

The body recompositing nutrition plan  focuses on conversion of body fat to body muscle. While one will experience weight gain during this diet, it will be weight gain in muscle. The body recompositing plan does NOT focus on one's weight!

General Tips:

 Engage in exercise in tangent with this diet in order to build muscle! Remain consistent. 

3x per day - Weight Lifting

2x per day - Cardio (running/walking, biking)

Diet Plan:

7x per week - Include some form of protein in each meal (chicken, turkey, sardines, salmon, tuna, nuts, cottage cheese, eggs, red meat)

7x per week - Along with the protein, consume vegetables during lunch and dinner. With breakfast, eat fruits.

2x per week - Consume a small amount of carbohydrates or starch with the main meal (potatoes, rice, gnocchi)

1x per week - Eat a lunch or dinner of rice, beans, and fish. Choose a side of vegetables.

3x per week - For breakfast, consume a protein shake with a side of fruit. Add peanut butter for added protein, and chia seeds or flax seeds for fiber.

Food Options: Brown rice, whole grain bread, oatmeal, quinoa, spinach, kale, broccoli, sweet potatoes, squash, peas, collard greens, carrots, Brussel sprouts 

Summary: 

The Slow and Steady nutrition plan emphasizes transition from a more intensive gain or loss diet to a period of weight maintenance.

General Tips: 

HYDRATE! (aids in appetite control)

Weight loss diet  to weight maintenance - Gradually increase calorie intake, 200 calories/week until weight stabilizes 

Weight gain diet to weight maintenance - When goal weight is reached, choose a consistent diet, intaking no more than your maximum calorie intake while dieting (refer to NATE nutrition tracking)

**Once your goal weight is met, set a new attainable goal to reach! OPTIONAL: weigh in 1x per week**

Diet Plan: 

7x per week -  Consume a sustaining breakfast containing whole grains and protein.

3x per week - Have a lunch containing lean meat, with a side of fruit and vegetables. On these days, dinners should be light, consisting mainly of vegetables and some carbohydrates (salad and soup).

2x per week - Dinners can be moderate: carbohydrates with a side of vegetables (pasta with salad). For these days, eat a light lunch (salad with chicken).

2x per week - Meal of your choice, including a dessert

Food Options: 

Lean protein - white fleshed fish, plain Greek yogurt, beans, peas, lentils, skinless white meat, cottage cheese, tofu, lean beef, low-fat milks, pork loin, shrimp, egg whites

Summary:

The Iron Rich Plate diet is geared toward those with Iron Deficiency Anemia (IDA).  This condition is classified as the struggle to maintain adequate iron levels in the body. This nutrition plan focuses not on weight or calorie intake, but rather on micronutrient intake and maintenance.

General Tips: 

For those with IDA, it's recommended that you follow up regularly with your doctor, get routine bloodwork, and consume an iron tablet as directed by your doctor.

Diet Plan:

7x per week -  Consume a breakfast high in protein: protein shake, yogurt parfait, eggs/sausage 

3x per week - Eat a lunch or dinner consisting of red meat. Choose a side of spinach, topped with nuts and/or seeds.

2x per week - Consume a lunch or dinner of seafood. For a side, consume rice and beans.

2x per week - Base your lunch and dinners around greens. The main meals should consist of spinach, or other greens high in iron. Sides should be carbohydrates or starch, for example, mashed potatoes or gnocchi. 

Snacking: Go for nuts, such as almonds or cashews. Crackers like goldfish, or cheese its are fine in moderation.

Beverages - Green Juice and other fresh ingredient drinks, such as water with fruit, or unsweetened tea with lemon

Summary:

Healthy Eating For Older Adults focuses primarily on food quality during each meal. This nutrition package ensures that one gets the adequate nutrients needed throughout the aging process.

Diet Plan:

7x per week - Eat at least 3oz of whole grain cereal, bread, crackers, rice, or pasta once a day. This can be during any meal, or simply as a snack. Include three servings per day of dairy-- fortified with vitamin D for bone health.

7x per week - As a side with two daily meals, eat fruit and vegetables. These can be fresh, frozen, or canned. Consume a higher amount of dark green vegetables, such as spinach, kale, or broccoli. Orange vegetables, like carrots or squash are also important to eat.

3x per week - Consume a dinner high in protein (chicken, fish, beef), along with beans and peas on the side. On these days, have a lunch consisting of carbohydrates such as pasta. As a side, have a green salad.

3x per week - Have one daily meal of salad, topped with nuts, seeds, fruit, beans, and dressing of choice. The second meal should include a fair amount of protein, with a side of starch (mashed potatoes, corn). 

1x per week - Meal of choice! Enjoy dessert as well.

Food Options:

Vegetables - Collard greens, mustard greens, celery, broccoli, spinach

Fruit - Strawberries, mango, apples, blueberries, bananas, oranges

Dairy - Milk, yogurt, cheese, cottage cheese

Fats - Switch from solid fats to oils when cooking

Summary:

Retrain Your Palate supports a low sugar diet by slowly decreasing the daily amounts of sugar consumed.

To slowly decrease sugar amounts, you can:

• Add less sweetener in coffee, tea, or cereal
• Switch soda and fruit juice for naturally flavored water (plain or carbonated)
• Substitute flavored yogurt with plain, and sweeten with berries
• Limit consumption of dried fruit, and replace with fresh fruit
• Choose whole grains/whole wheat breads with no added sugar
• Learn the other names for sugar when reading food labels (glucose, maltose, sucrose, dextrose, fructose, lactose)
• Spice up your meal with natural spices, such as cinnamon, cardamom, or nutmeg

Diet Plan:

7x per week - Eat a breakfast high in protein, such as eggs. Pair with a bowl of fresh fruit.

3x per week - Consume a carbohydrate heavy meal with a side of vegetables.

1x per week - Have a salad topped with seeds, beans, and fruit.

3x per week - Enjoy a cooked meal of choice, practicing mindful eating: Sit down and unplug, eat slowly, chew fully, sip slowly, embrace your senses, eat only when hungry

Food Options:

Whole foods such as beans and legumes, fresh greens, fish, fresh fruits and vegetables