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Quick Start Nutrition Guide
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.
Keep intake to levels that will support exercise but not body fat.
–Greg Glassman, “What is Fitness?,” CrossFit Journal(Oct. 2002) pg. 1
Real Food
Food is fuel for our bodies. In order to keep your body functioning well, provide it with the best
fuel possible – “real food.” How do you ensure you are eating real food?
 Eliminate packaged and processed foods with ingredients you cannot pronounce.
 Think of food in its simplest forms:
o If you want something sweet, eat fruit.
o Instead of a banana nut muffin, eat a real banana and a handful of raw nuts.
 Even while trying to limit consumption of packaged foods, there may be times when
packaged foods seem unavoidable. When eating packaged food:
o The shorter the ingredients list, the better.
o Remember not to eat ingredients you cannot pronounce.
A little bit of preparation on the weekend can set you up with a variety of quick, packable meals
to suit your needs during the week. Meal planning will allow you to make better choices, so you
don’t find yourself in the car, on your way to your kid’s ball game at 7 PM, having skipped lunch
and dinner, when pulling up to a drive-thru fast food restaurant might be tempting. A simple
dinner of sandwiches and snacks brought from home would have been a better (and likely more
economical) choice. If this sounds overwhelming at first, make one small change for the better.
Set an attainable goal and achieve it. This success will lead to a desire for more positive changes
and more success.
Ready for more information?
When you know better, you can do better! Here are some links that can guide you further in
your pursuit to better performance through nutrition:
“In plain language, base your diet on garden vegetables, especially greens, lean
meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can
get. Many have observed that keeping your grocery cart to the perimeter of the
grocery store while avoiding the aisles is a great way to protect your health. Food is
perishable. The stuff with long shelf life is all suspect. If you follow these simple
guidelines you will benefit from nearly all that can be achieved through nutrition.”
–CrossFit Nutrition