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Food You Should Eat 1
Food You Should Eat 1
Should I Eat
A Simple Step-by-Step Guide
Protein
Plate 1
Best in times when
activity is low
Fibrous
Carb
1
te in
P ro
c k A
: Pi PORK LOIN
ep 2
St Lean Beef
TUNA
EGGS beef jerky
mahi mahi sea bass
Plain Greek Yogurt
Scallops ham
CHICKEN BREAST
Tilapa cottage cheese Buffalo
Lobster
SALMON nitrate-free deli meat
TOFU
HALIBUT
WHEY PROTEIN cod
SOYBEANS
venison
Shrimp
trout Turkey Breast
2
Low Calories Generally 1c is
arb
Low Carbs
under 50 cals
u s C
High Fiber ibr o
A F MANGOS
Pic k grapes
3 : Butternut Squash TOMATO
te p
S TANGERINES Cantaloupe
GRAPEFRUIT eggplant brussel sprouts
pomegranate Blackberries TOMATO
Arugula BROCCOLI Melon
plum Romaine Nectarine
onion Asparagus Acorn Squash
Zucchini
strawberries cucumber
GREENS
Banana
APPLES
Cherries
Mushrooms PEAR
Bok Choy Watermelon
Celery
Carrots
orange
Caulifower
raspberries KIWI
Honey Dew KALE
pineapple
SPINACH Green Beans Peppers
Blueberries Radishes
3
High Calories
rb
Generally 1c is
a
High Carbs
hy C
over 125 cals
High Fiber tarc
A S
Pick Oatmeal
4:
ep Potatoes
St Bulgar Wheat
Quinoa CORN
Barley Pinto Beans
Black Beans Ezekiel Bread
4
ats
h y F
lt
it Hea Olives
: Lim
ep 5 Coconut
St
Pumpkin Seeds PEANUTS
WALNUTS
AVOCADO Soybean Oil
Sunflower Seeds
Pecans
Coconut Oil Brazil Nuts
5
e a l
u r M
g Y o
a rin
re p
6 : P
tep How many different ways have you tried
S preparing your meals? Distinct flavors are brought out
through a variety of ways used to cook food. Encourage yourself to
try a new approach to cooking your next meal,
STEAM Rotisserie
broil
Toasting GRILL
Roast Open Fire
raw
BAKE Pan Fry
microwave SMOKE
Boil sauté
brewing
6
i e t y
Var
ding
: Ad
ep 7 Variety is the spice of life.
St When preparing meals, you create
an adventure for your taste buds by adding spices and
herbs to your meals. Adding any of the ingredients below can
change the once boring grilled chicken breast can take on a whole
new flavor each time you prepare it.
cumin curry
Paprika GARLIC SALT
Black Pepper oregano
Bay Leaves
parsley DILL GINGER fenugreek
rosemary
MINT Poppy Seed curry Basil
saffron
nutmeg THYME Cloves
Juniper
ONION chili powder
TUMURIC cilantro chipotle
cinnamon SAGE
7
e By
Liv
es To
Rul
10 Learn to read food labels.
Your nutrition mantra should