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With 277 wins, seven Super Bowl victories and five MVP achievements, it’s safe to say that Tom Brady is not only one of the greatest football players in history, but is also the epitome of athleticism. and physical health. This is exactly why so many people are fascinated by his workout routines and daily diet.

Fortunately, there are plenty of ways to learn from Brady and the professionals who helped him get to where he is today. In 2015, Tom Brady launched the TB12 Foundationwhich helps athletes prevent injury and build strength with the goal of extending their time on the field or court in a safe and healthy way.

To help people achieve their health goals, TB12 recently released a list of habits that Brady and his team swear by. In this article, we stick to the food related points mentioned, but some of the non-food related habits include things like keeping a positive mindset, moving at least 30-60 minutes a day, and getting at least eight hours of sleep each night.

To learn more about Tom Brady’s eating habits, read on. Then, for more healthy eating tips, check out these 5 Effortless Ways to Lower Cholesterol.

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Staying hydrated and drinking plenty of water is one of the pillars of Brady’s health. For those of us looking for a healthier lifestyle, TB12 coaches suggest drinking at least half your body weight in fluid ounces of water each day.

According to TB12, when Tom Brady wakes up and before he does anything else, he’s already focused on getting lots of nutrients and rehydrating after a long night’s sleep.

“I wake up and drink 20 ounces of water with electrolytes,” he told TB12.

raw vegetables in a heart-shaped bowl
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A lot of people think Brady is vegan, but that’s not true. He still eats meat in his diet, but he does it much less often than many Americans. Brady calls her diet a plant-based diet “that’s all about balance.” That’s why TB12 recommends filling your plate with mostly vegetables and whole grains, with a small portion of protein, like lean meat or fish.

RELATED: 11 Healthy Plant-Based Snack Ideas

Healthy plant-based fats like avocado nut seeds and olive oil
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Eating plenty of healthy fats, such as omega-3 fatty acids, is essential for a healthy diet. Research has shown that omega-3s can help reduce the risk of cardiovascular disease, reduce inflammation, lower blood pressure, reduce the risk of plaque buildup in the arteries, and increase the rate of ” good” cholesterol in your body.

According to TB12, Tom Brady intentionally eats lots of healthy fats like omega-3s. He does this by eating fish, regularly snacking on nuts, and including chia seeds in his protein smoothies.

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Another rule of thumb that Brady and his team swear by is the goal of eating as many whole foods as possible, while limiting your intake of processed foods.

TB12 states that Brady focuses on “grown, not made” foods and believes that “if it’s in a box or a bag, that’s where it belongs – don’t take it out”.

While it’s important to focus on eating whole foods when you can, that doesn’t mean you should limit yourself to the point of avoiding processed foods altogether. Just be mindful of what you’re consuming and try to incorporate more whole, plant-based foods that you actually enjoy eating!

protein drink
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And finally, TB12 suggests including enough protein throughout the day. Brady starts her day with a high-protein breakfast and enjoys a handful of protein shakes sprinkled throughout the day.

Obviously, a professional athlete like Brady will have very different protein needs than the rest of us, so you probably don’t need multiple protein shakes every day. But including high-protein snacks between meals like Greek yogurt, nuts, or almond butter can help ensure you’re getting enough protein every day.