Brewer's Diet Checklist
Brewer's Diet Checklist
General Items
- Monitor portion sizes to avoid overeating
- Track food intake for accountability
- Consult with a nutritionist for personalized advice
Daily Nutritional Goals
- Consume 3-5 servings of whole grains
- Eat 2-3 servings of lean proteins
- Include 5 servings of fruits and vegetables
- Drink at least 8 cups of water
- Limit added sugars to less than 10% of total calories
Essential Nutrients
- Ensure adequate B vitamins intake (especially B6, B12, and folate)
- Include sources of fiber (e.g., oats, legumes, vegetables)
- Incorporate healthy fats (e.g., avocados, nuts, olive oil)
Physical Activity
- Engage in at least 150 minutes of moderate aerobic activity weekly
- Include strength training exercises at least 2 days a week
- Incorporate flexibility and stretching exercises
Alcohol Consumption Guidelines
- Limit beer intake to moderate levels (up to 1 drink/day for women, 2 for men)
- Choose lighter beers with lower calories when possible
- Stay hydrated with water between alcoholic beverages
Meal Planning
- Plan meals ahead of time to ensure balanced nutrition
- Prepare healthy snacks (e.g., nuts, fruit) for between meals
- Include a variety of colors on your plate for nutrients
Generated from Panda Checklist
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