If you want to get healthy, the best place to start is with your plate! You won’t even believe how easy this is. Here is a simple 3-step process to build healthy meals (you’ll actually want to eat) with nutrient-rich foods like fruits, vegetables, whole grains, lean proteins and Good-4-YOU Fats. In my Healthy YOU program, I walk you through this step-by-step process in greater detail, but for now, here’s what you need to know about healthy meal planning in a flash!
Step One: Choose 2-4 Servings of Good-4-YOU Carbs
They serve as the base of your meal, providing you with the energy you need to get through your day. They also contribute a load of fiber, vitamins, minerals and antioxidants-so don’t be shy! Load your plate with two to four servings of fruits, vegetables, beans, low-fat milk/yogurt or whole grains. Each icon above counts as one serving of Good-4-YOU Carbs.
Portion sizes: 1/2 cup cooked grain; 1 cup fruit or veggies; 8 ounces of milk or yogurt; 1/2 cup of beans
Step Two: Add 1-3 ounces of Good-4-YOU Protein
Choose from fish, poultry, lean beef or pork or go meatless with eggs, beans, soy (tofu, veggie burgers), nuts, nut butter, low-fat cottage cheese or reduced fat hard cheese. The icon above counts as one ounce of Good-4-YOU Protein.
Portion sizes: One ounce equals: 1 egg; 1/4 cup cottage cheese; 1/8 cup of nuts; 1 Tbsp peanut/almond butter; 1/4 cup beans; Three ounce portion of meat = size of deck of cards
Step Three: Round out your meal with 1-2 Servings of Good-4-YOU Fat
Whether it comes from the extra-virgin olive oil you use to stir-fry your veggies, the oil and vinegar you dress your salad with or the dab of peanut butter you smear on your whole-wheat toast, Good-4-YOU Fat is essential to help you feel satisfied. Keep in mind, if you’re eating a meal with cheese, fatty cuts of meat or other fats added during the cooking process (butter or high-fat dairy products like cream, 2% or whole milk), there’s no need to add extra fat. Remember, to build a healthy body, it’s best to choose lean meats and low-fat dairy products and add your own Good-4-YOU Fat during cooking or seasoning. This way you have control over what and how much fat you use. The icon above counts as one serving of Good-4-YOU Fat.
Portion sizes: 1 Tbsp. oil; 2 Tbsp salad dressing; 1/8 cup nuts; 1 Tbsp nut butter; 1/2 medium avocado or 1/4 cup guacamole.
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