The 3 Week Diet
You have been exercising regularly for a while, and now you feel it is time to make positive changes in your diet. If you want to eat better but have no idea how, I have a few tips for you. Just follow the next steps to a healthier diet.

1. Clean your pantry

Some foods are supposed to be eaten in moderation, meaning once or twice a month. If you keep those foods at home, chances are you are going to eat them more often than you should. Thus, to clean your diet, you should get rid of those foods. Get a garbage back and throw away the following items (if you have them at home, otherwise you are already half way to success).

clean pantry2. List of foods to include in your diet

foods to eat

3. Know your portion sizes

Here is an easy way to determine the amount of food you should eat when planning a meal.

portion size4. Plan meals in advance

Before going grocery shopping, plan the menu for the week. Then make a list of the items you need to purchase and stick to it. Don’t ever go shopping hungry because you are more likely to buy “forbidden foods” (chips, cakes, and other energy-dense snacks). The following menu is just an example. You can choose foods you enjoy based on your culinary skills. I suggest that you have easy recipes at hand to help you decide what to prepare for the week. The goal is to limit the number of times you eat out. Restaurant foods and take away are usually high in calories, fats, sugars, and salt. In addition, you can’t control the quality of the ingredients that you are consuming. Keep restaurant visits to a minimum only on special occasions and when you don’t have time to prepare your meal at home.

menu sample


Carla Torres is an AIF Master Trainer based in Rhodes, NSW. Her mission is to promote exercise, proper nutrition and healthy habits as a way to empower individuals to make decisions leading to better quality of life.