Newly crowned Miss America Nina Davuluri’s weight-loss journey started with a coupon-spurred visit to trainer Tia Falcone’s gym before competing in the Miss Rochester pageant. Less than two years later, the beauty queen has lost over 50 pounds and is sporting an incredibly toned physique.
Check out the great food advice that our friends over at Fitsugar received from Nina’s trainer Tia Falcone during a one on one interview:
Eat six equal meals a day: Tia says she doesn’t like to differentiate between meals and snacks, because of the differences in how we think about each. “What happens is [when] people think of breakfast, lunch, dinner, that connotes a big meal, which we don’t ever need, and then snack means popcorn or pretzels,” Tia explains. “There is no room for that kind of a thing. Each meal should be roughly the same size and roughly the same amount of calories, so you are [only] fueling your body with what it needs, otherwise you’re just going to store it.” A typical meal plan for Nina included egg whites with broccoli and a piece of whole-grain toast, low-fat cottage cheese with a salad topped with two tablespoons of light raspberry dressing, plain Greek yogurt with raspberries, a protein drink and piece of fruit, and salmon with a vegetable or a sweet potato. You should eat every two and a half hours.
Beware the bags and boxes: Clean eating means no processed foods, so steer clear of that freezer aisle when grocery shopping, Tia warns. “The less processed stuff you eat the better, if it’s in a bag it’s probably not good for you, if it’s in a box then you know it’s really not good for you”.
Cut it out: Tia recommends her weight-loss clients also avoid all white foods, since they are also highly processed, and artificial sweeteners. Nina’s regimen was a lot more strict in the weeks leading up to her pageant — she also cut out all fats, condiments, alcohol, sodium, even salsa — but Tia doesn’t recommend this extreme approach. “She wanted to look her absolute best; it’s Miss America. I don’t generally put anyone on that strict of a regimen,” she warns.
Photo Credit & Interview: Fitsugar