Basic nutrition guide

Listed below are your food groups with some examples of low-moderate-high foods within the glycemic index. You can use this as a guide for food choices and ideas for your basic snacks and meal plans.


  • Chicken, turkey
  • Lean ground beef
  • Eggs,whites or substitutes
  • Haddock
  • orange roughy
  • Trout or salmon
  • Swordfish or tuna
  • Mahi
  • Crab, lobster, shrimp and various shellfish
  • Lean ham
  • Wild game meat
  • Dairy products


  • Tempura
  • Seitan
  • Tofu
  • Soy
  • Textures vegetable protein
  • Almond, rice and soymilk products
  • Almond butter


(low glycemic to moderate-high)

  • Baked potatoes (mod-high)
  • Sweet potatoes and yams
  • Barley
  • Oatmeal (eat steel cut)
  • Kidney beans
  • Corn (mod-high)
  • Couscous
  • Whole-wheat pasta (mod-high)
  • Brown or wild rice (mod-high)
  • Rice cakes (mod-high)
  • Popcorn (mod-high)
  • Tortilla and wraps (mod-high)
  • Whole-wheat bread/buns etc. (mod-high)

Eat lots of vegetable and fruits, which are complex carbohydrates and most are low on the glycemic index.


(watch the amounts and what you choose as our healthy fats)

  • Avocado
  • Udo’s choice oil
  • Sunflower seeds
  • Olive oil
  • Pumpkin seeds
  • Safflower oil
  • Cold-water fish
  • Canola oil
  • Natural peanut butter
  • Sunflower oil
  • Unsalted nuts
  • Flax seed oil
  • Almond butter
  • Hemp seed
  • Coconut oil, unrefined


      Keri’s Nutrition philosophy: I strive to live and eat a balanced, and wholesome diet that follows my personal prescription of eating and fueling for wants and needs with most of my energy coming from natural and whole sources of proteins, carbohydrates and fats that promote overall energy, wellness, weight maintenance and performance for my recreational activities as well as my professional fitness. I believe that your body has many different hormonal cycles and fluctuations that can affect your moods, energy, cravings, etc. which has a direct effect on your metabolism and being a female it is very important to stay informed, educate and continue growing with your body.


      Use a Smartphone food app, journal, report to a nutrition professional etc. to record your daily nutrition, and fluids. Research now shows that adults will have a 30% higher success rate with following daily allowance of calories, and quality of their food when they have to record it! I have frequently visited many Registered Dieticians, and Sports Nutritionists over the years to help me with knowledge and stay accountable! Now, I like using food apps, for the same reason! And as one of my client’s comments “it is similar to playing a game! You want to beat that food app!”


      YOU must feed and fuel your body properly if you expect it to perform! This is the basic idea and it is that simple! EAT! The difficulty becomes to know what, when and how?

      There are currently 1000’s of diets on the market and it would be very difficult to try and weed through the best and worst for YOU! I believe and promote to clients and members that knowledge is power and nutrition is 80% in achieving success in a healthy, fit and balanced lifestyle. Some basic balance of protein, carbs and healthy fats I prescribe to are 30-40% protein, 30-40% complex carbohydrates, 20-30% healthy unsaturated fats. I use my palm for my protein portion. These are guidelines and with different athletic endeavors, endurance sports etc. these percentages may need to change to accommodate the bodies overall needs. Educate yourself in knowing what correct portion sizes are for your needs and specific goals!


      NOT all food is created equal! A calorie is NOT just a calorie! I believe in using the gylcemic index as a guideline. High gylcemic index foods such as white bread, candy etc. are high in sugar and cause a rapid rise in blood sugar and then a quick drop in blood sugar resulting in low energy, feeling hungry, lethargic and craving sugar all over again! The cycle keeps going… Aim to eat low glycemic index foods eg. Fruit, vegetables, nuts, that will provide you with steady energy throughout the day and optimal fuel for your fitness pursuits! Processed foods are made of refined grains, vegetable oils and added sugars that can comprise up to 60% of our North American diets. Keep it simple! Eat anything that has a mother, or comes from the land, tree, and sea. (Did you notice no boxes or containers!)?


      For endurance sports and athletics, carbohydrates are great for storing energy as glycogen in the liver and muscles which we use for running distance. The difference is knowing when and how to fuel properly with starches eg. Pasta, bread, rice etc. I suggest if you are NOT currently training for an endurance sport and a regular exerciser who wants to maintain a healthy body weight or lose some body fat, eat your starchy carbs earlier in the day in limited amounts. After 4:00 pm ONLY eat your veggies, fruits, and proteins.


      This is common sense for most people but knowing what foods and drinks have the HIDDEN sugar! We know if you continually eat m&m’s (I love them!) you could look like one! (they are cute!) Be aware of the sugar hidden in your drinks, this includes pops, sodas, specialty coffee drinks, alcohol, fruit drinks, smoothies, and the list goes on…. (Consumption of soft drinks has increased 500 percent in 50 years. Every corn syrup-or sugar sweetened drink a child consumes each day increases his or her obesity risk by 60 percent) Centre for Disease Control, “Prevalence of overweight among children and adolescents”. 

      When you consume a diet that is high in simple, refined sugars your body will try and burn it up fast to get rid of it, hence slowing down using your fat stores and then what the body cannot burn off, it will store as extra fat and usually in the places you do not want it!


      Each of us has different dietary needs according to body types, activities, gender, age, etc.

      BUT, I always stress to eat balance from each food group, enough and proper protein sources, complex carbohydrates and healthy fats each time you eat! I do not adhere or follow a “specific diet” that is on the market, listen to your body, and look at your body to see where you store fat and lose fat, It is important to eat from balanced food groups to attain the nutrients that provide essential minerals and vitamins our bodies need to function and maintain a healthy, active, productive lifestyle. It is important to consume essential fats as they slow the absorption of nutrients, which keeps us feeling full and satisfied longer, and aid in sugar and insulin metabolism to assist us in losing body fat.

      Proteins are needed to maintain and build muscle and are key in keeping us satisfied!

      Complex carbohydrates give us energy for our bodies and brains! And you cannot run a marathon without them! 


  • Our bodies are made up of 75% water, without it and oxygen we die!
  • Blood is 83%
  • Muscles are 75%
  • Brain is 95% (this stat alone keeps me drinking water, I Need my brain!)
  • Lungs 90%
    • Here are some more benefits of drinking water!

  • It helps our bodies keep their PH balance
  • Water helps to dissolve toxins and flush them away
  • Water helps to physically and chemically break down the food we eat – increase metabolism.
  • Water transports nutrients to our bodies and transports oxygen.
  • Water helps to lubricate our joints.


      Your body has feast or famine mechanism built in, You need to eat regularly at least 3 meals and 1-2 snacks/day in order for your metabolism to stay revved up. Some of the benefits of eating frequently allows your body to burn more calories, higher energy levels, satiety, increase your bodies ability to replenish and store glycogen in the liver and muscles (key after a workout)


      Alcoholic drinks are loaded with sugar, which is easily converted to fat, and decreases muscle growth. Prevention magazine estimates that just two drinks can cut your fat-burning ability by 73%. There is a reason it is called a “beer belly” (and that can be caused from those great girly drinks as well) If you are going to drink, consume red wine in limited amounts and on special occasions. I believe in EATING my calories!

      I would recommend you try to incorporate as many of these tips into your daily nutritional plan and lifestyle if you want to achieve the optimal balanced, healthy, functional, happy, invigorated life you deserve! Enjoy your food, and learn to fuel your body and brain so that it can function optimally and perform at higher levels.

      If you desire more information, nutrional plans and recipes please go to members login site (coming soon).