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DIET TIPS.. What foods you should eating to lose fat or gain muscle.
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This image contain some great food options for a proper diet.
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I would add white rice to the carbs section and steak & fish to the protein section.
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Just to keep things simple, eat 4-6 times per day, every 3-4 hours.
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Each meal should include some food from each of the 3 macros, protein, carbs and fat.
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Monitor your scale weight daily. Eat a little less if you want to lose weight, eat a little more if you want to gain weight.
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What's your favorite healthy food to eat? What foods would you add to this picture?
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For Pregnant Women & Everybody:
What FOODS to eat

By Dr Willie T. Ong

Eat the right foods for you and your baby. Experts estimate that pregnant women need around 300 extra calories each day.

These additional calories should come from healthy food choices, such as fruit, vegetables, milk, yogurt and fortified cereals. Eat foods that are low in fat and high in fiber.

Each day, aim to get a well rounded food intake coming from an ideal platter of one-half plate of vegetables, one-fourth plate of carbohydrates, one-fourth plate of meat and protein foods, plus a fruit on the side.

For those overweight, if possible, try to lose weight before you start your pregnancy.

Once you get pregnant, dieting is not advised. Ask your doctor about the recommended amounts of weight gain per stage of pregnancy.