Wednesday Food Court- What Should Be in a Day of Healthy Eating?

This Wednesday’s Food Court features an example of Dr. John Berardi’s, day of eating.  

Who cares, right?

Well John Berardi, PhD, has a singular purpose: help people- from soccer professionals to soccer moms- get better through nutrition and exercise.  

He does this through one of his endeavors, Precision Nutrition.  Below is a summarized conversation Dr. Berardi had with Craig Ballantyne a while back.  



John Berardi: In Precision Nutrition, I list the “big 5″ – Protein supplements, Greens supplements, Fish Oil, Creatine, and Workout Drinks. And further, when metabolic decline is a big concern, I recommend Acetyl-L-Carnitine and rAlpha Lipoic Acid.  I think most people will do great with a good nutrition plan, smart training plan, and these basic supplements – if needed.

John Berardi: Studies I’ve been involved in at the University of Western Ontario have shown that sedentary folks taking between 1-3 grams of fish oil per day can speed up metabolic rate (+300-400kcal/day) and can help these same individuals drop 3 lbs of fat and gain 3 lbs of lean in just 3 weeks.

So yes, I’d say fish oil helps people lose fat! In terms of recommendations, I recommend anywhere from 6-10grams of total fish oil per day (that’s 6-10 fish oil capsules or 2-4 tsp of liquid fish oil per day). For some clients, I recommend more (especially those with inflammatory problems, triglyceride elevations in the blood, and those with insulin insensitivity).

Here's what he suggests eating for a regular daily healthy diet:

Breakfast:  16 oz organic skim milk, Full Strength shake, 1 banana (same shake every day)

Snack: 12 oz Plain Greek Yogurt + 10 oz mixed berries (same every day)

Lunch:  6 oz Chicken, 2 oz Cheddar, ton of Green Veggies (same every day)

Snack:  2 oz Mixed Almonds, Pistachios, Cashews (same every day)

Dinner: One of 3 options for dinner (4 egg omelet w/ veggies OR 8 oz filet w/ veggies or 6 oz Grilled Chicken w/ salad)

For those of you who know me, spend a little time, and I'll drill you with this info- and hold you accountable if you need me to.   Give me a call if you need a little routine!  615-579-4464