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Congratulations! You've completed the Real Food Challenge!

.....Now what?!

Hopefully you've put together a couple of solid recipes, got a shopping and prep/cooking routine down, and have figured out a good balance of protein, carbs, and fat for each meal. 

Here are some tips to help you keep Real Food as part of your healthy lifestyle:

Eat Real Food a minimum of 3-5x per day. Having a hearty protein shake for your first or last meal each day is a great way to get those extra nutrients. However, the lion's share of your calories and vitamins should come from things you must chew, not drink. Shakes are great for a single meal replacement, but you still need 3 meals (or 2 meals + 2 snacks) a day! On top of that, coffee, tea, and alcohol in moderation should pose no problem, but milk, juice, and frappu-mocha-latte-cinos add unnecessary extra calories. 

Eat real cuts of meat.  This includes whole eggs, chicken, red meat (beef, lamb), pork, fish, seafood. At least 2-3 of your meals each day should come from non-dairy sources. The minimal protein available from beans/legumes and grains is a bonus. If you're a vegetarian, this article has suggestions for maximizing protein. If you're concerned about the quality of your meat (as we all should be), don't skip it - go to a butcher or farmer's market, and choose organic when possible.

Eat real fruits and vegetables. It's finally growing season in Ontario so take advantage of it! Find a local farm or farmer's market and eat locally and in season.You'll find great deals on fresh tasty produce, and will get to experience a variety of fruits and vegetables throughout the summer!

Eat good quality fat for energy. Nuts, seeds, coconut (meat, oil, milk), avocado, olives and extra virgin olive oil. A splash of any of these added to your meal will help you feel fuller for longer and give you steady energy throughout the day.

Take fish oil daily. The CrossFit nutrition gurus recommend 0.5g per 10lb body mass per day. This will provide much-needed essential fatty acids, improve mental health, combat inflammation from physical stress, and balance out your body's ratio of omega6:omega3, which gets thrown off by grains and grain-fed meat. For more info, check out this article.

Earn your carbs. Once you've reached your desired body fat level, you'll need to eat like an athlete in order to train like an athlete. Your post-workout meal should contain readily-absorbed carbohydrates in order to maximize recovery and re-stock glycogen stores for your next workout. This could include a banana, applesauce, sweet potato... and/or have a starchy carbohydrate with your next meal, such as potato, oatmeal, brown rice, or good quality bread if you don't have gluten issues. Remember, a palm-sized serving balances out with an equal-sized serving of meat. If you're still looking to maximize weight loss and/or improve health issues, don't bother with the grains or dairy.

Make it easy. Your success will be maximized by how easy it is to stay on track with your routine. Plan your week's meals in advance, then go grocery shopping. On Sunday night, while you're roasting a chicken or bbq-ing some burgers, chop some fresh veggies. You can pre-mix salad veggies and store in an olive oil and vinegar dressing, then just add a couple of spoonfuls to your salad greens each day. Line up the week's worth of lunches in the fridge, or get it ready each day while making breakfast or dinner.

These tricks will help you stay on track with Real Food 80% of the time, with 3 meals a week banked for summer fun and Real Life getting in the way! Enjoy!!