Nutritional Guidelines
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Transcript of Nutritional Guidelines
NUTRITION SUCCESS GU IDELIN ES
1. Woman never less than I Poinb per day. Men never less than 11 Points.
2. Always eat Protein, Fat, and Carbohydrates fogether to give you moreenergy, keep you satisfied for longer,and help you burn more fat,
3. Always eat within an hour after waking to kick start the body's fat burningprocess, and to reduce negative hormones.
4:. Never go more than 5 hours between meals, lf so add in a snack to keep' , your energy up and to avoid over eating at your nert meal.
5.-\ Always eat a balanced snack t hour to 'l an hour before going to bed to. help you burn tat while you sleep,
6, Always ptan your meal with your prolein choice first.
7. Supplemena your eating plan with 3000 mi igrams of PharmaceuticalGrade or Molecular Distilled Omega 3 per day.
8. Always advise your doctor any time you alter your daily nutrition-
CALCULATIONS FOR USING FOOD LABELSNo of Points Proteins Carbs fat1 7q 9o 3q
- An example of Meal Times for an 11 Point day might look like this:
Brealdast: 3 Points Protein(8am) 3 Points Carbohydrates
3 Points Fat
Lunch: 3 Points Protein(12pm) 3 Points Carbohydrates
3 Points Fat
Snack: 1 Points Protein(4pm) 1 Points Carbohydrates
'1 Points Fat
Dinner: 3 Points Protein(6pm) 3 Points Carbohydrates
3 Points Fat
Snack: 1 Points Protein(10pm) I Points Carbohydrates
1 Points Fat
BEST CHOICE (LOW IN SATURATFD FAT.S)
FOOD l BLOCK(pOLnLean organic Free Range Beef 1 ozChicken Breast, skinless 1ozChacken Breast, deli style 1 5 ozTurkey Breast skinless 1 ozTurkey Breast, deli style 1 ozEqq whites 2Egg substitute 1l cuqCotiage Cheese /, cu?Low Fat Cheese 1 ozTofu (firm and ext.a firm 3 ozProtein powder 7ISoy burqers h\atrySoy hot dogs 1 linkSoy sausages 2 linksSoy sausage '1 Patty
Bass 1 ozBluefish l ozcalamari 2-5 ozCaifish 1.5 ozclams 1.5 ozcod 15ozCaabmeat 1.5 ozHaddock 1.5 ozHallibut 1-s ozLobster 1 ozI\,,lackerel'* 1.5 ozsalmon'* 1.5 ozSardine- 1ozScallops 1.5 ozShrimps 1 5 ozSnapper 1.5 ozSwordnsh 1.5 ozTrout. 1ozTuna (steak) 1 ozTuna (canned in wate, 1 oz'" Rich in omega 3 EFA
PROTEINS
FAIR CHOICES (MEDIUM SA'I URATED FAT)FOODI\,,lozzarella cheeseRicotta cheese-
. Whole eggBeef lean cutsCanadian bacon, lean
Comed beef leanDuckHam, leanHam, deli style
,I BLOCK1oz2112 oz1
1oz1oz
Chicken, da* meat, skinless 1 oz1oz1oz1-S oz1.5 oz
Hamburger (less than 10o/o lai 1.5o2Lamb, IeanPork, lean
loz1oz
CONTINUED.,.,.Pork, chopTu*ey baconTu*ey, dark meat, skinless
POOR CHOICES (HIGH IN FAT OR
ARACHTDONIC ACID)FOOD l BLOCK
Hard cheese 1ozBacon. pork 3 stripsBeef, fatty cuts 1oz
aeef, ground (1G15% fat) 1.5 ozHot dog (Pork or Beeo 1 linkHot dog (Turkey or Chicken) 1 link
Kielbasa 2ozLiver' chicken 1ozPepperoni 1ozsalami 1oz
CARBOHYDRATES
BEST CHOICES (LOW INSULIN INDEX)
1oz3 strips'I oz1oz
COOKEDArtichokeAsparagusBeans, green orwaxBeans, blackBok choyBroccol:Brussels sproutsCabbage, shreddedCauliflowerChickpeasCollard greens, choppedEggplantKaleKidney beansLeeksLentilsMushrooms (boiled)Okra, slicedOnions, chopped (boiled)SaueakrautSpinach, choppedSwiss chard, choppedTurnips, mashedTurnip greens, chopPedYellow squash (summer)zucchini, sliced
Altalfa sproutsEamboo shoots, cutsBroccoliCabbage, shreddedCauliflower, pieces
l.BLOCKl medium12 spears1 cupYa cuq3 cups1%clups11A ps11/3cups2 cupsY. cuq2 cups11,4 ps1%wps% cup1 cup% cup1 cup'l cup% cup1 cup1 % cj'rps1%c psI cup1't ctJpI 114 clps1 112 cups
l BLOCK1l cups1Y, cups1 1,4 ct)ps3 cups2 cups
Celery, slicedCucumberCucumber, slicedEndive, choppedEscarole. choppedGreen or rcd peppersGreen pepper, choppedHumus
2 % ctrp91
4 cups7 lA aups7 % cups32 Y. cups% cup
Lettuce, iceberg (6 inch diameter)1 headLettuce romaine, choppedI\,,lushrooms, choppedOnions, choppedRadishes, slicedSalsaSnow peasSpinach choppedTomatoTomato, chopped
Spinach salad I
Raw spinach
Tossed salad :
Shredded lettuceRaw green bell pepper
4 cups3 cups1 cup2 Y2 ct)ps
'/. cup1 cup6 cups2'l % cups1/3 cup
3 cups% cup% cup1t4
2 cups
1t4
FRUITS (FRESH, FROZEN oI CANNED LIGHT)l BLOCK1t21/3 cup3
'l cupY2 cuq"l c\rp% melon% cup,.cupY.@P1t2Y. cu?1
1
1
1t21D1/3 cup1
1t21t21t2
FOODApple
Apricots lBlackberiesBlueberriesBoysenberriesCantaloupeCantaloupe, cubedCherriesFruit cocktailGrapefruilGaapesHoneydew melon, cubed
LimeNectarine, mediumOrangeOrange, mandarin, canned
Peaches, cannedPearPineapple, cubedPlumRaspbeariesShawberiesTangerine
cupcup
Watermelon, cubed
GRAINSBarley (dry)
Bagel (small)BiscuitBreadcntmbsBread, wholegrain
COOKEDAcom squashBaked beansBeets, slicedButtemut squashCaarotCarrot, shreddedCornBaked French fdesLima beansParsnips
Pinto beansPotato, bakedPotato, boiledPotato, slnashedRefried beansSweei potato, bakedSweet poteto, mashed
FRUITSBananaCranbenies, choppedC€nberry sauceDatesFigGuavaKumquatI\rango, slicedPapaya, cubedPrunes (dried)Raisins
FRUIT JUICESAppleApple cide.CranberryFruit punchGrapeGrapefruitLemonLemonadeOrangePineappleTomatov-8
'l cup
l BLOCK%lbsq
Oatmeal(slow cooking, cooked) 1/3 cupOatmeal (slow cooking, dry) 1A oz
FArR CHOTCES (USE lN l\4ODERATION)I BLOCK% cup1/8 cup1A cup/, cup1
1 cup114 cup5% cvp1t31/3 cupYn cu?113 cup1/3 cup1/5 cupY. cup1t31/5 cup
l BLOCK1t3Y. cu\3 tbsp2 piecesI piece
'A cup31/3 cup% cup21 tbsp
l BLOCK'll3 cup1/3 cupY, cup% cup% cup1/3 clp1/3 cup1/3 cup% cup/, cup/, cup/, cuP
GRAINS, CEREALS, and BREADS11412'A oz1A slice
['
Bread, whiteBreadstick softBreadstick, hardBuckwheat, dryCereal, dryCombreadComstarchCouscous, dryCracker, saltineCracker, plainCroissant, plainCaoutonDoughnut, plainEnglish muffinGranolaGrits, cookedMelba toastMilletMuffn, bluebenyNoodles, egg (cooked)Pancake (4 inch)
Pitta breadPitta bread, miniPopcom, poppedRice, b.own (cooked)Rice, white (cooked)Rice cakeRoll, bulkieRoll, dinnerRoll, hamburgerTaco shellTorlilla, corn (six inch)Tortilla, four (8 inch)
ALCOHOLBeerDistilled spirits
POOR CHOTCESBarbecue sauceCandy barCakeCocktail sauceCookie (small)Crackers (saltine)crackers (graham)Honeylce cream (regular)lce cream (premium)Jam or JellyKelchupIvlollasses, light
Potato chipsPretzelsRelish, pickleSugar, browil
Y2 slice1t21
Y, ozY, ozY2 oz1 tbsploz43112th oz3t41t4%oz1/3 cuplA oz%oz1t2Y. cuq1t2% cup% cup1A pockel2 cups1/5 cup1/5 cup1
'14Y. small1t21 small1
1t21t2
1 BLOCK6oz1oz4oz
l BLOCK2 tbsp1t41/3 slice2 tbsp'1
41 th pieces1/2lbsp
Y. cu?1/6 cup2 tbsp2 tbsp1 % tbsp11,4lbsp1A oztA oz4 tsp2 tsp
Sugar, granulatedSuga[, confectionerySyrup, mapleSyrup, pancakeTeriyaki sauce
FATS
2 tsp1 tsp2 tsp2 tsp1 tbsp
BEST CHOICES (MONOUNSATURATED FAT)
l BLOCK1/3 tsp1l,lsp31 tbsp1/3 tsp1 tbsp1
1/3 tsp
1/3 tsp2r3 tsp
3lnEp1/3 tsp6%Ep
FAIR CHO1CES (LOW ]N SATURATED FAT)
Whole cashews 2Mayonnaise, regular 1/3 tsPLight dressings 1 tspSesame oil 1,4lsq
Soy bean oil 1/3 ispWalnuts. shelled and choPped 1 tsp
POOR CHOICES (HIGH SATURATED FAT)11,4lsp1/3 ispltbsp1 tsp2 tsp1/3 tsp1 tbsp1/3 tsp
MULTIPLE BLOCK FOODS(Contain 1 Block of Protein, Caabs, Fat)
1 BLOCK1E1t26oz1/3 cup1'l oz3ozY, cup
FOODAlmond butterAlmonds (slivered)Almonds (whole)
Canola oilGuacamoleMacadamia nutOlive oil
Olive oiland vinegar dressing:Olive oilMnegar
OlivesPeanut blrtter, naturalPeanul oilPeanutsTahini
Bacon blts (imitaiion)ButterCram (Half +HalD
Cream cheesecream cheese, lightLardSour cream, lightVegetable shortening
FOODzone barBalance barMilk, low ret (1-2Yo)
SoyflouaTempehTotu, soft and regularYoghurt, plain