Level 1 Nutrition

5 Healthy Habits & Superfoods

Develop the 5 eating habits detailed below and focus on choosing foods from the listed Superfoods. If you can combine your training with this pattern of eating you’ll lose fat, increase muscle mass, improve recovery, and will see better results overall.

The habits may seem too easy, but they work.

Habit 1 – Eat Slowly and Stop at 80% Full

It takes our bodies about 20 minutes just to realize we’re full. By eating too fast we don’t allow our bodies the opportunity to tell us we’ve had enough. A meal should take between 15-20 minutes to eat.

Stopping at 80% Full may be better explained as stopping when you’re “no longer hungry”. We simply do not need to stuff our faces each and every meal.

Habit 2 – Eat Protein With Every Meal

One portion size of protein is about the size of your palm. Women should get at least one portion of protein in per meal while men should aim for two portions. Doing so will stimulate your metabolism, improve your muscle mass and recovery, and help reduce body fat.

Habit 3 – Eat Vegetables With Every Meal

Increased dietary fiber, increased vitamin and mineral consumption, improved alkalinity, reduced risk of cancer and many other diseases… there are too many benefits of vegetables to list.

One portion size is about 1/2 cup of chopped vegetables or 1 cup of leafy greens. Get two portions in with every meal.

Habit 4 – Eat Non-Fruit/Vegetable Carbohydrates (e.g. rice, potatoes, pasta, bread, etc.) After Exercise

It’s pretty simple – if you didn’t just exercise, you should avoid starchy or sugary carbohydrates.

Your carbohydrates need to come from fibre-rich vegetables (e.g. broccoli, kale, spinach, carrots, tomatoes, celery, cucumber, beets, lettuce, etc.) and fruit (eaten in moderation), and not from starchy or sugary foods such as potatoes, oats, rice, cereal, breads, fruit juice, or pastas, unless you just had an intense workout. Vacuuming and doing the dishes doesn’t cut it here.

Think of it as having to “earn your carbohydrates”.

Habit 5 – Eat Healthy Fats Daily

How much fat we eat is important, but not as important as the balance between the sources of fat.

Having a balanced intake of saturated (animal fats – eggs, butter, cheese, meat; coconut oil, and palm oil), monounsaturated (pecans, almonds, cashews, pistachios, pumpkin seeds, hazelnuts, olives, olive oil, and avocado), and polyunsaturated fats (fish oil, hemp seeds, algae oils, safflower oil, sunflower seeds, peanuts, canola oil, soy nuts, walnuts, flax seeds, flax oil, chia seeds, and Brazil nuts) can improve our health, body composition, and performance.

Bad things happen when our saturated : monounsaturated : polyunsaturated ratio is out of whack. We typically eat a lot of saturated fat, but not enough of the other two. Adding avocado, olive oil, nuts, seeds, and/or fish oil to your diet can make a world of difference.

Superfoods – Include as many of these foods into your daily diet as possible


  • Lean red meat (grass-fed is best)
  • Salmon (wild caught is best)
  • Eggs (free-run/omega-3 are best)
  • Plain Greek yogurt, cottage cheese, or coconut milk yogurt
  • Protein supplements (whey, rice, hemp, etc.)

Fruits and Vegetables

  • Spinach
  • Tomatoes
  • Cruciferous Vegetables (broccoli, cabbage, cauliflower)
  • Mixed berries
  • Oranges
  • Greens powders

Starchy/Sugary Carbohydrates

  • Mixed Beans
  • Quinoa
  • Whole oats

Healthy Fats

  • Raw, unsalted nuts
  • Avocados
  • Extra virgin olive oil
  • Fish oil (or algae oil)
  • Flax seeds