Learn about REAL proteins, fats and carbs.
Track your progress and plan your meals.
Find out which fats to enjoy and which to avoid.
Keep your blood sugars balanced throughout the day!
Low Fat Yoghurt
Whey (20 gm)
(min.10g per serving)
Butter (1 tsp)
Cheese (1 oz)
Coconut milk (1⁄4 cup)
Coconut oil (1 tsp)
Cream Cheese (2 tsp)
Mayonnaise (1-2 tsp)
Olive Oil (1 tsp)
Peanut Butter (2 tsp)
Seeds (2 tsp)
Make sure you include protein, fat, and carbs everytime you eat!
At meals we generally recommend 1 serving of protein with 1-2 servings of fat, and 1 serving of non-starchy and/or starchy carbs. You might find only including non-starchy carbs (and no other starches) keeps your blood sugar balanced best. Or, you might find you need more than one serving of carbs. And that’s okay!
Between your meals, have a snack that’s about half the meal serving size: 1⁄2 serving of protein with 1 serving of fat and 1 serving of carbs, ideally non-starchy.
Remember, this isn’t about getting too nit picky with counting calories, carbs, protein or fat. It’s about making sure you eat all three macronutrients (PFC) every time you eat to keep your blood sugars stable to feel your best!
Tweaking is necessary! The goal is to find what works best for you.
(1-3 cup serving)
(1/2 cup serving)
Track your SUCCESS
how hungry are you?____
(1=full, 5=satisfied, 10=hungry)
how are you feeling?____
Wat are you drinking?____
how'd you sleep last night?
Healthy fats support metabolism, improve brain function, reduce hunger, and help keep blood sugar levels stable which helps prevent type 2 diabetes and heart disease.
Enjoy healthy fats like these at every meal and snack:
Bad fats create inflammation all over the body, they can lead to poor immune function, memory problems, heart disease, type 2 diabetes and more.
Always read your labels! Avoid unhealthy fats found in these foods and more like the plague:
Hydrogenated oils of any kind
Nuts roasted in oils
Store-bought baked goods