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