Page 6 - STRONG by Zumba Nutrition book_Neat

OWN THE KITCHEN
CHEAT!

If you’re too lazy to cook chicken — buy a rotisserie. Don’t feel like sizzling a salmon?
Hard boil a couple of eggs to get your protein for the day. Lop a hunk of burrata or
mozzarella onto a salad. Invest in canned tuna, canned salmon, canned chicken, and
sardines to easily combine with mustard or an avocado mayo for an easy ‘salad’
option. Buy canned beans and canned sweet potato puree. Opt for frozen fruits and
vegetables — they’re nutritionally the same, cheaper, and can last a long time (and
can be easily zapped in the microwave!). You can even buy frozen pre-cubed sweet
potatoes, squash, quinoa, and oatmeal. Keep a line of healthy sauces on hand if you
don’t feel like making your own, like mustard, miso, sauerkraut, kimchi, tamari, and
no sugar added tomato sauce.

CREATE A STRONG PLATE

In general, try to fill up half your plate with veggies (cooked and/or raw), while
reserving a quarter of the plate for protein and a quarter of the plate for a complex
starch or grain. Sauces are welcome in any quadrant.

HYDRATE

You’ll need a lot of fluid with STRONG by Zumba® workouts. Aim to drink half your
weight in ounces of fluids each day. That means water, water, water! Cut back or
eliminate soda, juice, tonics, and anything sweetened with artificial sweeteners.
Stevia is to be used sparingly, if at all, as anything with a sweet taste but no calories
may disturb your metabolism and the microbiome.

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SYNC YOUR NUTRITION • STRONG by Zumba Nutrition Guide 5