Just look at your hand! That’s right, you were born with the perfect diet reminder.

Count off each meal and snack on your fingers, 5 fingers (I know the thumb, but lets call it a finger), 5 food servings.

In order to keep your blood sugar stable and avoid going into starvation mode during the day, you need to eat 5 times during the day.

That of course includes your regular 3 meals of breakfast, lunch and dinner. But also, make sure to have 2 snacks, a small snack in between breakfast and lunch, and another snack between lunch and dinner.

This keeps things simple as most busy dads don’t have the time or the drug enhanced metabolism’s to be eating 6-8 MEALS a day like the “bodybuilding” magazines might tell you.

So here are some quick and healthy snack tips I like to use during the day.

Sometimes I feel like a nut!

I like to nibble on heart healthy nuts in between meal. I like the Walnut pieces that come in the resealable bag. Walnuts contain the highest amount of fat burning omega 3’s. I also like Pistachios, as they take time to peel apart keeping you from eating too many too fast. Another great sources of healthy fats. Just make sure to get the natural nuts that are not fried in any vegetable oils or loaded down with salt. Check the ingredients and avoid any that has these listed. Also use your hand as your guide here as well and just take a small handful and put them away to avoid eating too much.

Protein Pudding

I love this high protein snack before bed or in the afternoon. I like to use a scoop of protein powder. Get a protein powder that has fast acting whey protein as well as slow digesting casein protein. This will satisfy you longer than just whey protein alone. The casein protein also mixes into a pudding alot creamier and thicker. Take your favorite protein flavor and mix it with 1/2cup of PLAIN yogurt or cottage cheese. Add some fresh berries or slivered almonds and you have a great tasting dessert like snack.

Natures Snack

Fruit has been getting some bad rap lately regards to fat loss. When people start blaming fruit for getting them fat, I have to strongly disagree! Since fruit does contain some natural sugars people avoid it thinking that it will make them fat. I highly doubt that FRUIT is what is making people overweight these days. Yeah maybe if you eat a bag of apples a day on top of your current diet. But I don’t think anyone eats that much fruit as most people hardly eat any. Grab an apple or orange or your favorite piece of fruit in between meals to nourish your body and actually help burn fat.

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1. Tomatoes – This plump red FRUIT provides a powerful punch for men especially. Yes, it is a fruit, not a vegetable. If it has seeds, its considered a fruit. You might of heard of the powerful nutrient in tomatoes called lycopene. Lycopene has been show to be beneficial in preventing prostate cancer in men. To absorb this wonderful nutrient the tomatoes need to be broken down such as tomato sauce and tomato juice.

2. Oysters – Don’t pass on these slimy sea mollusks just yet. Oysters are a high quality protein source which is great for building lean muscle. They also provide heart healthy omega 3’s as well as another prized nutrient that every man should have in their diet. Oysters have been known for centuries as a libido enhancer. This is mainly from the high concentration of Zinc. Most men today are shown to be deficient in this vital nutrient. It aids in testosterone production which gives us men strength and energy in the gym as well as in the bedroom.

3. Brazil Nuts – Nuts are a great nutrient dense snack full of fiber, healthy fats and even protein. Brazil nuts especially are high in selenium. Brazil nuts may contain as much as 544 micrograms of selenium per ounce. Just one Brazil nut will give you your recommended daily allowance of the selenium. This mineral is crucial in antioxidant production in your body to fight off disease.

4. Broccoli – We all hear how good this green cruciferous vegetables is for us. But most men don’t really know how beneficial broccoli really is for our health and longevity. More and more evidence is mounting showing the anti-cancer benefits in this super food. Look at broccoli as “nature’s brooms” as they are high in fiber, vitamins, minerals and antioxidants that clean your arteries and keep your cells strong and healthy throughout your body.

5. Flaxseed – This little seed is loaded with nutrients. A lot of people know flaxseeds are a good source of healthy fats and fiber. But the mistake they make is eating the seeds whole. For your body to absorb the fats, flaxseeds need to be ground before they are eaten. A coffee grinder is great for this or you can buy organic milled flaxseed. Ground flaxseed is great to add to cereal, oatmeal, burgers, meatballs, shakes and stews. Store ground flaxseeds in the fridge to prevent oxidation of the healthy fats. With all the talk on plastics in our environment and the phytoestrogens they mimic, lignans in flaxseeds help the body get rid of these toxic compounds.

There you have it, The Top 5 Foods For Men that you may not be eating but should…

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In terms of diet, most people are aware of what is good to eat and what foods are detrimental to their health. But, how come the majority of society is still consuming tons of artery clogging fast foods? Mainly, because of convenience. With todays fast pace lifestyle most people find it difficult to prepare the healthy meals they know they should be, and if you’re an athlete trying to put on muscle and increase performance proper nutrition is even more important. You want to try and have the foundation of your diet based around highly nutritious whole foods. But with the advancements in sports nutrition science, your next meal is only a few seconds a way.

The market is now overflowing with companies that provide protein shakes, weight loss products and meal-replacement powders that have the proper ratio of protein, carbs, and fats, plus all your required vitamins and minerals. These all allow you to build lean muscle while reducing body fat. But with all the marketing claims out there just make sure to ignore the hype and follow the science.

I think a good place to start to make sure you are feeding your body right is to make sure you get in 3 solid food meals a day. Then add in 2-3 snacks in between meals or use protein or meal-replacements powders between meals and you have your bases covered. So it’s not whether you should eat only food or supplements. It’s combining a healthy diet with proper supplementation in order to keep you strong and healthy in the years to come…

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The first thing to do is to have one meal each of the three days, that’s consists of freshly broiled salmon, a nice green salad with olive oil and lemon juice for dressing, and for dessert, cantaloupe and fresh berries. These foods are important because, first of all the salmon. Salmon is a wonderful food, it is high in very absorbable protein, it also has essential fatty acids, remember there are good fats and bad fats, these are the good fats, the omega 3 oils are very rich, they decrease risk of cardiovascular disease and cut inflammation. When you cut inflammation you will see your skin glow and you will have increased radiance.

In addition to protein and EFA’s, salmon contains DMAE; DMAE is known chemically as dimethyl-amino-ethanol. It is a substance in fish and is why your grandmother used to call it “brain food”. Well, she was right, DMAE increases cognitive ability, it improves your memory and your problem solving ability, which we could all use. It works by making nerves more efficient and acts as a membrane stabilizer, so it has some antioxidant capabilities. It also affects our muscles, muscle get toned because of nerves innervating them, DMAE will help in increasing muscle tone.

Now for the other two meals. For breakfast you should have an egg white omelet because the eggs whites are high in protein. The yolks are excluded because they do contain some saturated fats, but I am no fanatical about that. So I suggest 1 yolk for every 4 whites in your omelet. So remember that’s your first finger, the protein. You can also increase the egg whites or add in some smoked salmon to up the protein content depending on your body’s demands. Next, would be some fresh melon. Fresh melon is your low glycemic carbohydrate. It is high in vitamin A, and it also contains a lot of water. This water will also help hydrate your skin and make you look better. I also recommend some fresh berries. Remember, they have many benefits and taste great as well.

For your third meal of the day I would recommend some white meat chicken and large salad. You want to have a lot of salad with olive oil and lemon juice. The olive oil is not only a good fat but it also contains antioxidants, especially extra virgin olive oil, it’s called hydroxytyrosol. You have to remember that diet directly affects your health. If we look at the Mediterranean people, we see that that they have lower incidence of heart disease than North America. They have a tremendous amount of olive oil in their diet and fish. These healthy fats decrease your risk of cardiovascular disease and heart attack.

Now that’s your three meals. But you also want to have two snacks as well. As with your meals, the three-finger check still applies, protein, low-glycemic carbohydrate, and essential fats. A good example of a snack would be some fresh white turkey from the deli, an apple, and some nuts to get your good fats. Again don’t forget water. I know you probably want to but water is so important to make you feel better and look better. So remember 8-10 glass throughout the day.

A question that usually arise when people see this meal plan is “What if it doesn’t work?”. If this doesn’t work, you were cheating, because this always works, these laws always apply. Because when you cut inflammation in your heart and in your brain, your skin will show you by looking better. Your skin is nothing more than a monitor or barometer of what’s going on inside of you. When you look in the mirror after these three days you will say to yourself that you always want to look this way and feel this way.

This will then take you to the next level where you will eat this way on a regular basis but with greater variety. Following these food choices will go a long way to help you get fit and lose weight.

Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com