Graze all day Never go more than three hours without eating a meal or a snack. Also have protein at three meals. (The average person should consume at least 25-30 grams of protein per meal.) Never eat after 7:30 p.m. Your Pituitary Gland will not secrete the growth hormone to burn fat, and build lean muscle mass, while you are in deep sleep. Good nutrition takes planning. Shop from your menu. People often say they do not eat wholesome foods because they aren’t conveniently available. Fresh fruits and veggies won’t just magically appear in the fridge! You have to buy them, and then have a meal planned to use them. Shopping from a list also makes you buy only what you need and can help you to succumbing to bad “impulse buys.” Sleep 7.5 hours or more every single night, in a dark room. Try to go to sleep between 9 and 11 p.m. to keep your circadian cycles in rhythm. Cut down on processed foods such as bagels, buns. and sweet treats. Eat more vegetables raw or steamed to get your dietary fiber, which keeps you satiated and gives you abundant energy. Making a colorful plate variety is a cornerstone of good nutrition. You need more than 40-50 different nutrients for good health, and no single food supplies all of these needs.