Fueling Champions: BTS Chicago’s Easy Guide to Healthy Eating

BEAT THE STREETS CHICAGO SIMPLE RULES FOR HEALTHY EATING

1. ALL OF YOUR FOOD DOESN'T HAVE TO TASTE GOOD
   
   1. Sometimes we eat for health, not pleasure
2. EAT YOUR VEGGIES 1ST
   
   1. Before anything else is served, eat your veggies
3. MORE VEGGIES LESS SUGAR
   
   1. Veggies don’t equal fruit. Eat plenty of fruit but make sure that you eat both!
4. LESS SUGAR
   
   1. #1 way to reduce sugar is by cutting it from liquids. Only drink water and milk.
   2. Desserts/sweets are not a right. They should be earned.
5. EAT WHOLE FOODS
   
   1. If it comes from the earth or eats things from the earth, it is WAY better for you
   2. Processed and Ultra-processed foods are filled with sugar, oils, and chemicals. Reduce these at all cost! If it’s made in a factory and can sit on a shelf for months and not spoil, it’s filled with poison!!!
   3. Make your meals at home with quality ingredients
6. EAT GOOD FATS
   
   1. Avocado, olive, nuts, seeds are all healthy and make you feel full. These come whole and as oils. Cook with healthy oils!
7. WHOLE GRAINS over REFINED/PROCESSED GRAINS
   
   1. Eat Dave’s Killer Bread instead of the white bread, etc.
8. SHOP IN THE RIGHT PLACES
   
   1. We often hear “HEALTHY FOOD is expensive.” Well so are the gym shoes and the cell phone your family is rocking. Buy some off-brand shoes and eat WHOLE, ORGANIC FOODS!
9. THIS ONE IS FOR THE PARENTS only:
   
   1. You are going to fight your hard headed children over something. Don’t give in on foods. Your families health is worth investing in. (Millennials are the first generation who will live shorter lives than their parents - our system is broken and it is poisoning our families!!!)

-Coach Powell

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