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For Beginners

 

  1. Learn about REAL proteins, fats and carbs.

  2. Track your progress and plan your meals.

  3. Find out which fats to enjoy and which to avoid.

  4. Keep your blood sugars balanced throughout the day!

Protein

Egg

Milk

Soya Milk

Tofu

Low Fat Yoghurt

Cheese Cheddar

Beef

Chicken

Fish

Lamb

Seafood

Whey (20 gm)

Fat

(min.10g per serving)

 

Almonds (=16)

Avocado (1⁄2)

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)

Olives (=10)

Peanut Butter (2 tsp)

Seeds (2 tsp)

Walnuts (=8)

Balanced Diet

  • 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.

Carbs

Non-starchy veggies

(1-3 cup serving)

 

Broccoli 

Sprouts 

Cabbage 

Cauliflower 

Celery 

Cucumbers 

Eggplant

Green beans 

Mushrooms 

Spinach 

Tomatoes 

Zucchini

 

Grapes

Kiwi

Melon

Nectarine

Peach

Pear

Pineapple

Beans

Rice

Lentils

Oats

Quinoa

Chickpeas

Starchy carbs 

(1/2 cup serving)

 

Beets
Carrots
Corn
Peas
Potatoes
Pumpkin
Squash

Yams

Apple

Banana

Berries

Cherries

Grapefruit

Track

your FOOD,

Track your SUCCESS

Breakfast

 

Protein _____________

Fat _________________

Carbs _______________

 

Afternoon Snack

 

Protein _____________

Fat _________________

Carbs _______________

Morning Snack

 

Protein _____________

Fat _________________

Carbs _______________

 

Dinner

 

Protein _____________

Fat _________________

Carbs _______________

Lunch

 

Protein _____________

Fat _________________

Carbs _______________

 

Bedtime Snack

 

Protein _____________

Fat _________________

Carbs _______________

Check in

how hungry are you?____

(1=full, 5=satisfied, 10=hungry)

 

how are you feeling?____

_________________

 

Wat are you drinking?____

_________________

 

how'd you sleep last night?

_________________

Good Fats

Bad Fats

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:
 

  • Almonds

  • Avocado

  • Butter

  • Cheese

  • Coconut milk

  • Coconut oil

  • Cream

  • Cream cheese

  • Mayonnaise

  • Olive oil

  • Olives

  • Peanut butter

  • Pecans

  • Pistachios

  • Seeds

  • Walnuts

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:
 

  • Chips

  • Cookies

  • Hydrogenated oils of any kind

  • Nuts roasted in oils

  • Store-bought baked goods

  • Trans fats

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