questions about Beradi's 7 habits

[Wynton]

I have a few questions about the 7 habits (mentioned in the link in our sticky) My questions are in brackets:

1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day. [Does this mean that all meals should be of fairly equal size?]

2. Eat complete (containing all the essential amino acids), lean protein with each meal. [does "lean protein" rule out red meat altogether?]

3. Eat fruits and/or vegetables with each food meal. [no questions here]

4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.[So pasta is ok? Same thing if one is cutting?]

5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil). [How does one know how much energy intake is coming from fat? Is this a matter of just counting calories?]

6. Drink only non-calorie containing beverages, the best choices being water and green tea. [Is black coffee bad?]

7. Eat mostly whole foods (except workout and post-workout drinks). [I don't know what this means. Does this mean no processed foods?]

[thirddan]

1. similar size, normally breakfast and PWO are largest and before bed smaller

2. no, red meat is fine, but it wouldnt include things like high fat ground beef

4. post workout starchy carbs are fine...unprocessed is best so something like a sweet potato or oatmeal...whole grains are better than things like white rice or white pasta...try wheat or protein fortified pasta

5. fitday.com

6. some coffee is fine, but water should be your main liquid

7. if it comes in a box its bad...this is gonna be things like cereals, white bread, candy etc...