Progressive Sports
Steve Sobonya M.A., C.S.C.S.



Affiliates:

sierra sport

perform better

nsca

Affiliate

Nutritional Guidelines:

#1 Protein 4 oz.

  • lean meat
  • yogurt
  • eggs
  • tuna
  • turkey
  • cheese
  • beef
  • chicken
  • any fish
  • pork
  • cottage cheese
  • peanut butter
  • tofu
  • supplement
  • almonds
  • beans

#2 Complex Carb

  • bagel-whole wheat
  • bread-whole grain/oat
  • bran muffin
  • brown rice
  • oat meal
  • potato
  • cream of wheat
  • grits
  • tortilla
  • whole wheat pasta
  • noodles
  • unprocessed cereal:
  • Cheerios
  • Wheaties
  • Grape Nuts
  • Total
  • All Bran

#3 Fiber

  • any fruit
  • banana
  • orange
  • apple
  • pear
  • kiwi
  • peach
  • melon
  • berries
  • tangerine
  • nectarine
  • grapefruit
  • mango
  • any vegie
  • tomato
  • broccoli
  • cauliflower
  • salad
  • peppers
  • onions
  • green beans
  • spinach
  • radishes
  • cucumber
  • zucchini
  • green onions
  • carrots
  • peas
  • squash
  • sprouts

#4 H20

  • 20 oz. of H20

#5 Danger

  • Hidden Sugar
  • processed foods
  • fried foods
  • heavy cheese
  • beer
  • sweets

*Pick one from each of the above categories every meal: 4-6 times a day...avoid category #5.
*Always pick foods that are higher in nutrients rather than filling...For example in #2 pick foods that are "whole grain" instead of processed. Avoid foods that are high in white flour, sugar and fat.
* Drink water and milk instead of drinks like Gatorade and juice.