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Ryle Wrestling Nutrition Quick Tips 2010 EAT 4-6 SMALL (I MEAN SMALL) MEALS A DAY. THIS WILL INCREASE METABOLISM AND KEEP YOU FROM BINGING ON FOOD. BREAKFAST IS A MUST AND SHOULD BE A PROTEIN BASED BREAKFAST SUCH AS EGGS CHOOSE WHOLE GRAIN OVER WHITE OR MULTIGRAIN OR ANY THING THAT BEGINS WITH BUZZ WORDS LIKE HONEY, ETC. SWEET POTATO OVER BAKED POTATO OVER MASHED POTATO STAY AWAY FROM REFINED SUGARS, HIGH FRUTOSE CORN SYRUP, SUCROSE OR ANYTHING THAT INVOLVES THE SUFFIX -OSE REPLACE SODA AND FRUIT DRINKS WITH WATER STAY AWAY FROM PACKAGED FOODS SUCH AS BOX AND OR FROZEN DINNERS. LIGHTEN UP ON THE PASTA SAUCES AND OTHER THINGS THAT CONTAIN HIGH CONTENTS OF SODIUM. SODIUM RETAINS WATER AND MAKES YOU THIRSTY EAT RAW FRUITS AND VEGATABLES, INCREASE FIBER INTAKE EAT SMALLER PLATES OF FOOD AND SLOW DOWN REFRAIN FROM EATING OUT. STAY AWAY FROM FAST FOOD AND OTHER GREASY FOOD PITS. GOOD PROTEINS: BAKED CHICKEN, TUNA, TURKEY BREAST, BAKED OR BROILED FISH, EGGS, STEAK BAD: ANYTHING ABOVE THAT IS FRIED GOOD CARBOHYDRATES: WHOLE GRAIN PASTAS AND BREAD, POTATOES OTHER GOOD SIMPLE SUGARS: FRUITS, APPLES, BANANAS BAD: CANDY BARS, CHIPS, POPTARTS, DONUTS GOOD FATS: COOK IN OLIVE OIL INSTEAD OF VEGATABLE OIL, PEANUT BUTTER BAD FATS: ANYTHING FRIED, BUTTERED, ALFREDO SAUCES