looking for basic dieting advice

[jackangel]

i have a friend (female) that wants to lose weight and put on some muscle to get a tighter, toned look (i.e., the usual). i've told her that focusing on diet and weights is the important thing, with some help from cardio.

i'm looking for guidelines and general advice when it comes to diet for a woman (if there are important distinctions) with such goals.

for example:

things like calories (how far over maintenance to go, determining intake requirements, etc), what some good macronutrient ratios are, what foods to put together (or not), what foods or ingredients to avoid altogther, simple recipes, etc...

i am primairly interested in general principles which can be easily absored and communicated, for the time being. these will, hopefully, translate into small changes which will help her accomplish her goals w/o suffering through some stringent diet which she can't put up with for too long.

in other words, general knowledge about food and how it affects our bodies, when it comes to dieting. i don't want her to dread eating pasta or bread at any time, or having something with fat in it, because it doesn't fit her idea of what a diet should be.

if you could point me to some good threads/articles/sites anywhere on the net, that would be great. or if you'd like to help in this thread, i can provide specific information (which i've asked her for).

thanks.

 

[wtlftr]

I have read many books on diet and nutrition. The most recent book out that gives adequate advice and menues would be the eating for life book by bill phillips. It is an easy reader and works. I have used it on many clients and have rave revues.

jw, cscs