A Registered Dietitian’s Thoughts on Tom Brady’s diet – The TB12 Method

So I think whether you are a football fan or not, you probably have heard of Tom Brady.  If not, he’s a legend when it comes to quarterbacks.  Some question how he is one of the greatest players to ever play football till the age of 44 years old.  Is it because of his talent? Luck? Or maybe his very strict diet plan (TB12 Method)?  

While watching the Eagles’ final game of the season against you guessed it – Tom Brady of the Tampa Bay Buccaneers, his diet regimen came up in conversation.  Being a Dietitian, I naturally was interested, and I went down a rabbit hole on the TB12 Method.  Want to know what I think?  Well, here we go! 

What is the TB12 Method? 

The diet regimen is a combination of a few diets (anti-inflammatory, alkaline and Mediterranean diets).  Based on what I read, the list of foods to avoid is longer than the list of foods to eat. All foods consumed should be organic, locally grown, not genetically modified, hormone-free, in-season, no added sugar and non-processed.  Along with this, the method recommends not eating 3 hours before going to bed and not combining certain foods.  For example, fruit can only be eaten as a snack and by itself.  It is not to be combined with another food item (so no apple and peanut butter for him!).  The TB12 method also recommends a large volume of fluids; which include: 12-25 glasses of water, protein shakes and smoothies.  No coffee or alcohol.   

Let’s break down the food groups a little further:  

Protein: The diet recommends lean meats like chicken and turkey. Steak is okay. All meats and poultry should be grass fed, organic with no added hormones. Nuts and legumes are recommended; as well as, fresh and wild caught fish. 

Grains: Only gluten free whole grains are allowed. So, we are talking about items like buckwheat, rice, and quinoa. 

Fruits and Vegetables: All are organic, not genetically modified, in-season and locally grown.  The TB12 method focuses on fruits and vegetables like blueberries, broccoli, spinach, cauliflower, kiwi, pineapple, and watermelon. It is recommended to avoid fruits/vegetables like white potatoes, tomatoes, bell peppers and eggplant. 

Dairy: not recommended 

Should I follow the TB12 Method? 

No way! 

Food is to provide us with proper nutrition but also to be ENJOYED!  I don’t like the number of restrictions and it sounds like it can get boring quickly. I believe that there are 5 food groups for a reason.  They each play an individual role in keeping our body functioning properly.  Also food is a large part of socializing.  Can you imagine celebrating your birthday with no cake?  No thank you! 

The TB12 Method would be pretty costly and a time commitment too.  I personally would need my own chef (like he does) to purchase/hunt down these food items and prepare them for me, which is definitely not going to happen.  

What kind of diet regimen should I follow instead? 

Like I said before, there is a reason there are 5 recommended food groups (protein, grain, fruit, vegetable, and dairy).  I recommend including all of these food groups in your diet regimen and if there is some health concern that requires modifying your diet, we are here to help you!  

Keep your protein intake lean (i.e., turkey, chicken, fish). Grains (rice, bread, pasta, etc.) should be 50% of the time whole grain.  Don’t forget to monitor your portion (about the size of your fist or ¼ of your plate). As for fruits and vegetables, eat them all and a wide variety of them.  I like to say, “eat the rainbow!”.  As for dairy, keep it low fat (if you drink whole milk, try to decrease your fat intake to 2% milk or even 1%).  Drink plenty of water and participate in 150 minutes of physical activity. If you are treating yourself to a cookie, chips or another item not a part of our food groups, it is okay!  Listen to your body and enjoy in moderation!  

To Sum it up: Eat a well-balanced, portioned diet and skip joining Tom Brady in the TB12 Method. 

Cheers to Super Bowl LVI and Tom Brady’s retirement, 

This blog was written by Amanda J. Stahl RD, LDN, co-founder of Simple Start Nutrition.  For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook.  Also feel free to contact us, by visiting our website (simplestartnutrition.com) to schedule an appointment to discuss your nutrition related needs.  We’re here to help.

References: 

https://www.medicalnewstoday.com/articles/tom-brady-diet#risks
https://www.menshealth.com/nutrition/a19535249/tom-brady-reveals-insane-diet-in-new-book/
https://health.clevelandclinic.org/whats-the-deal-with-nightshade-vegetables/
https://www.myplate.gov/eat-healthy/protein-foods#:~:text=All%20foods%20made%20from%20seafood,part%20of%20the%20Vegetable%20Group.