5 Nutrition Rules

guys absLast week over 71 people asked me what I eat to stay lean…so I wanted to give you a few of my daily nutrition rules…

1) Have a big green salad everyday

My “Big Boy” salads consist of spinach, broccoli, peppers, mushrooms, onion, avocado, black beans and salsa, and I have a variation of that everyday – usually before or after I workout.

2) Have an apple per day

Red delicious or Granny Smith, I usually have my daily apple before noon…although often I’ll have a second one after my workout.

3) Drink lots of water and at least 1 cup of Green Tea

I probably drink over 3 liters of cold water per day, as well as at least 1 cup of Green Tea with breakfast.720apples

4) Eat at least 10 servings of fruits and vegetables per day.

This will help fill you up and it’s just plain healthy. You’ll feel amazing when you start eating a whole-foods nutrition plan.

5) Have at least 2 ounces of raw nuts per day.

On a given day, I’ll eat almonds, walnuts, almond butter, and even pecans, sunflower seeds, and peanut butter. Don’t be afraid of nuts, research shows they do NOT make you fat.

Those are just 5 of my nutrition rules…if you want, I’ll write another article later this week with my “Traveling Nutrition” rules,  since I travel so much.

(In fact, I’m off to Miami, San Antonio, Vegas, Orlando, Tampa, Atlanta, and Vegas again in the next 7 weeks. But I’ll stay lean thanks to my rules.)

Oh, and here are my rules on foods to avoid…

– Do NOT eat trans-fats.
– Do NOT eat added sugar.
– Do NOT drink soda or juice.

Click here for my 9 Nutrition Rules for Traveling
fat burning kitchen
Nutrition is the most important part of a fat burning program,

Craig Ballantyne, CSCS, MS

PS – Want 3 more nutrition rules?

Find out more tips for burning fat here:

=> Click here for the Fat Burning Kitchen

The book from www.TheFatBurningKitchen.com will also give you the truth on rice cakes, vegetable oils, protein bars, slim fast shakes, chips, reduced sugar desserts and many other dietary disasters!

  • Hey Craig

    Would love to see your travel rules – always a hard one to nail


  • Cliff

    I too would like to see your travel rules. I constantly taking customers out for a meals and social hours. Suggestions?

    Why Green tea? Isn’t White tea higher in anti-ox than Green tea?

  • Jen

    Hi Craig,

    I’m a big fitness enthusiast and have been reading your tips on and off. Just want to chime in today because you’re talking about food – my favourite topic.

    You’re spot on about nutrition being a major part of burning fat. I know from experience because I love food. Luckily I’ve acquired a taste for healthy whole foods but still have my nagging sweet tooth. I caved in a few weeks ago and polished off a whole chocolate cake … just because it was there … LOL. I made it by mixing an organic chocolate cake mix with a can of pumpkin puree, nothing else … does that at least make it a little “healthy”?? Didn’t think so … but it sure tasted yummmm … and I felt it on my butt and thighs for a few weeks. Moral of this story? Next time I bake with my nephew, make him take home ALL the goodies (we had baked two cakes so he only took one with him).

    I love your “big boy” salads. I make similar ones and it’s great because I’m a fast eater and all the veggies force me to “chew” more and hence slow down. My absolute favourite concotion: pile large plate with organic mixed greens (I mean really pile high), layer next with half a cucumber (cubed), one tomato (cubed), one red pepper (cubed), half an avocado (cubed), a big dollop of salsa, and finally top with some stir fried ground turkey (250 gram) and sliced red onions (use olive oil and a little bit of spice, nothing else). Voila, dinner ready in 15 minutes or less. What I love is that even after finishing this mountain high plate of food, I do not feel heavy or bloated in the least bit.

    Your tips above are all really simple to follow and it’s pretty much what my diet is like. However, too many servings is my weakness. For example, I love fruit – more so than veggies. During the summer, I could finish a whole watermelon (big one, not the “mini” ones) in one day if I wanted … in addition to other in season fruits (blueberries, cherries, canteloupes, peaches, mangoes, longans) in the same day. I’m glad summer is over and the “only” fruits I can afford now are apples and bananas. They’re not as tasty so I’ll be able to keep it down to 2 to 3 apples and 1 to 2 bananas a day. LOL

    By the way, loved your “you can’t beat a bad diet” video series … I think I can outrun you on the treadmill as I do my intervals set at level 10 (Lifefitness treadmill has levels 1-10 only so not sure how many mph that works out to be). If you ever want to race, I’m game! LOL

    Thanks for all the great tips and insights you provide freely.

  • Jim

    Please write “The Traveling Nutrition Rules”! After every trip, I come back looking terrible. Without access to a kitchen, I basically end up starving myself trying to maintain a lean condition.

  • Mari

    San Antonio?? I live there. It would be wonderful to meet you! Please enjoy our city and have a great time.