NUTRITION SUCCESS GU IDELIN ES

1. Woman never

less than

Poinb per day. Men never less than 11 Points.

2. Always eat Protein, Fat, and Carbohydrates fogether to give you more
energy, keep you satisfied for longer,and help you burn more fat, process, 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.

3. Always eat within an hour after waking to kick start the body's fat burning

5.-\

Always eat a balanced snack t hour to help you burn tat while you sleep,
ptan your meal with

'l

an hour before going to bed to

6, Always

your prolein choice first.

7.

Supplemena your eating plan with 3000 mi igrams Grade or Molecular Distilled Omega 3 per day.

of

Pharmaceutical

8. Always advise your doctor any time you alter your daily nutritionCALCULATIONS FOR USING FOOD LABELS Proteins Carbs 9o 7q

No of Points
1

fat
3q

(8am)

An example of Meal Times for an 11 Point day might look like this: Protein Points 3 Carbohydrates 3 Points Fat

Brealdast: 3 Points

Lunch: (12pm) Snack: (4pm)

3 Points Protein 3 Points Carbohydrates 3 Points Fat

Points Fat

3 Points Protein 3 Points Carbohydrates 3 Points Fat

Snack: 1 Points Protein (10pm) I Points Carbohydrates

PROTEINS
BEST CHOICE (LOW IN SATURATFD FAT.S) Lean organic Free Range Beef 1 oz 1oz Chicken Breast, 1 5 oz Chacken Breast, deli 1 oz Breast Turkey 1 oz Turkey Breast, deli 2 Eqq 1l cuq Egg /, cu? Cotiage 1 oz Low Fat oz 3 (firm ext.a and Tofu Protein h\atry Soy 1 link Soy hot 2 links Soy '1 Patty Soy

FOOD

CONTINUED.,.,. Pork, chop Tu*ey bacon

1oz
3 strips

BLOCK(pOLn

Tu*ey, dark meat, skinless

'I oz

1oz

whites substitute Cheese Cheese firm powder burqers dogs sausages sausage Bass Bluefish calamari Caifish clams cod Caabmeat Haddock Hallibut Lobster I\,,lackerel'* salmon'* SardineScallops Shrimps Snapper Swordnsh Trout. Tuna (steak) Tuna (canned in wate,
'"
Rich in omega 3 EFA

skinless style skinless style

7I

POOR CHOICES (HIGH IN FAT OR ARACHTDONIC ACID) l BLOCK 1oz Hard 3 strips Bacon. 1oz Beef, fatty 1.5 oz ground (1G15% aeef, 1 link Hot dog (Pork or Hot dog (Turkey or Chicken) 1 link

FOOD cheese pork cuts

fat) Beeo

Kielbasa Liver' chicken Pepperoni salami

2oz 1oz
1oz

1oz

1 oz

l oz
2-5 oz 1.5 oz 1.5 oz

CARBOHYDRATES
BEST CHOICES (LOW INSULIN INDEX)

15oz
1.5 oz 1.5 oz 1-s oz
1 oz

COOKED Artichoke Asparagus

l.BLOCK

medium

12 spears
1 cup
Ya

cuq
ps

1.5 oz 1.5 oz

3 cups

1%clups

1oz
1.5 oz 1 5 oz 1.5 oz

11A

1.5 oz

1oz
1 oz

Cauliflower Chickpeas Collard greens, chopped Eggplant

11/3cups 2 cups Y. cuq 2 cups

11,4

ps

1%wps

1 oz

% cup
1 cup % cup 1 cup

Leeks
Lentils

FAIR CHOICES (MEDIUM SA'I URATED FAT) ,I BLOCK FOOD

Mushrooms (boiled) Okra, sliced Onions, chopped (boiled)

'l cup
% cup
1 cup

1oz
1

Ricotta cheese. Whole egg Beef lean cuts Canadian bacon, lean Chicken, da* meat, skinless Comed beef lean Duck Ham, lean Ham, deli style Hamburger (less than 10o/o Lamb, Iean Pork, lean

2112 oz

1oz 1oz
1 oz

1oz 1oz
1-S oz

Spinach, chopped Swiss chard, chopped Turnips, mashed Turnip greens, chopPed Yellow squash (summer) zucchini, sliced Altalfa sprouts
Eamboo shoots, cuts

1 % cj'rps

1%c I cup

ps

1't
I

ctJp

114

clps

1 112 cups

l
Broccoli
Cabbage, shredded Cauliflower, pieces

BLOCK

lai

1.5 oz

1l cups
1Y, cups
1
1,4

1.5o2

1oz

loz

ct)ps

3 cups 2 cups

Celery, sliced

2 % ctrp9
1

Watermelon, cubed GRAINS

'l
l

cup
BLOCK

Cucumber

4 cups Cucumber, sliced 7 lA aups Endive, chopped 7 % cups chopped Escarole. 3 Green or rcd peppers 2 Y. cups Green pepper, chopped % cup Humus Lettuce, iceberg (6 inch diameter)1 head 4 cups Lettuce romaine, chopped
I\,,lushrooms, chopped 3 cups
1 cup

%lbsq

Oatmeal(slow cooking, cooked) 1/3 cup 1A oz Oatmeal (slow cooking,

dry)

COOKED Acom squash Baked beans

FArR CHOTCES (USE lN l\4ODERATION) I BLOCK

Onions, chopped Radishes, sliced Salsa Snow peas Spinach chopped

Y2

ct)ps

Buttemut squash
Caarot

/,
1

cup cup

'/. cup

1 cup 6 cups

Tomato
Tomato, chopped Spinach salad Raw spinach

2 'l

Carrot, shredded Corn Baked French fdes

1 cup
114

cup

% cups

5 % cvp

1/3 cup
I

1t3
1/3 cup

3 cups % cup % cup

1t4
Tossed salad : Shredded lettuce Raw green bell pepper

Pinto beans Potato, baked Potato, boiled Potato, slnashed Refried beans Sweei potato, baked
Sweet poteto, mashed FRUITS Banana

cu? cup 1/3 cup 1/5 cup Y. cup

113

1t3
1/5 cup

2 cups

l
Y.

BLOCK

1t3

1t4

Cranbenies, chopped

cu\

Cnberry sauce
FRUITS (FRESH, FROZEN oI CANNED LIGHT) l BLOCK FOOD

Dates
Fig

3 tbsp 2 pieces

Apple

Apricots
Blackberies
Blueberries

1t2 1/3 cup

Guava
Kumquat I\rango, sliced Papaya, cubed Prunes (dried) Raisins FRUIT JUICES

I piece 'A cup

3 1/3 cup

cup 'l Y2 cuq

Boysenberries
Cantaloupe Cantaloupe, cubed

"l

tbsp

Cherries
Fruit cocktail

,.cup
Y.@P
1t2 Y. cu?
1 1

Apple
Apple cide.

Grapefruil
Gaapes

Cranberry Fruit punch

Honeydew melon, cubed Lime Nectarine, medium Orange Orange, mandarin, canned Peaches, canned

BLOCK 'll3 cup 1/3 cup Y, cup % cup % cup

Grapefruit
Lemon

1t2

Lemonade
Orange Pineapple

1D
1/3 cup
1

Tomato

Pear
Pineapple, cubed Plum Raspbearies

1t2 1t2

v-8
Bagel (small) Biscuit

/, /, /,

cup cup
cuP

1t2
cup cup

GRAINS, CEREALS, and BREADS

12
'A oz
1A

Shawberies
Tangerine

Breadcntmbs Bread, wholegrain

slice

['

Bread, white Breadstick soft Breadstick, hard Buckwheat, dry Cereal, dry Combread

Y2

slice

Sugar, granulated

2 tsp
1 tsp

1t2
1

oz oz Y2 oz
Y, Y,
1

Suga[, confectionery Syrup, maple Syrup, pancake Teriyaki sauce

2 tsp 2 tsp
1 tbsp

Comstarch
Couscous, dry Cracker, saltine Cracker, plain Croissant, plain
Caouton

loz
4
3
112

tbsp

FATS
BEST CHOICES (MONOUNSATURATED FAT) l BLOCK FOOD

th oz

Doughnut, plain English muffin Granola Grits, cooked Melba toast Millet

3t4 1t4

Almond butter Almonds (slivered) Almonds (whole)

1/3 tsp

1l,lsp
3
1 tbsp

%oz
1/3 cup lA oz

1/3 tsp
1 tbsp
1

%oz
1t2 Y. cuq

Guacamole Macadamia nut

Muffn, bluebeny
Noodles, egg (cooked) Pancake (4 inch) Pitta bread Pitta bread, mini Popcom, popped Rice, b.own (cooked) Rice, white (cooked) Rice cake Roll, bulkie Roll, dinner Roll, hamburger Taco shell Torlilla, corn (six inch) Tortilla, four (8 inch)

1/3 tsp

1t2
% cup % cup
1A

Mnegar
Olives Peanut blrtter, natural Peanul oil

1/3 tsp 2r3 tsp

pockel

2 cups 1/5 cup 1/5 cup

lnEp

'14
Y. small

Peanuts Tahini

1/3 tsp 6

%Ep

1t2
1
1

FAIR CHO1CES (LOW ]N SATURATED FAT)

small

1t2 1t2 1 BLOCK

Whole cashews Mayonnaise, regular

2
1/3 tsP
1 tsp 1,4lsq

ALCOHOL Beer
Distilled spirits

6oz 1oz 4oz

Walnuts. shelled and choPped 1 tsp

dressings oil oil

1/3 isp

POOR CHOTCES Barbecue sauce Candy bar Cake Cocktail sauce Cookie (small) Crackers (saltine) crackers (graham) Honey lce cream (regular) lce cream (premium) Jam or Jelly

1t4
1/3 slice 2 tbsp
'1

Butter Cram (Half +HalD Cream cheese cream cheese, light

1/3 isp

ltbsp
1 tsp

2 tsp 1/3 tsp

tbsp

Vegetable shortening

1/3 tsp

1 th pieces 1/2lbsp

Y. cu? 1/6 cup 2 tbsp

MULTIPLE BLOCK FOODS (Contain 1 Block of Protein, Caabs, Fat)

Kelchup
Ivlollasses, light Potato chips Pretzels Relish, pickle

2 tbsp 1 % tbsp

zone bar
Balance bar Milk, low ret (1-2Yo)

1E
1t2

Sugar, browil

11,4lbsp 1A oz tA oz 4 tsp 2 tsp

6oz
1/3 cup

Soyfloua Tempeh Totu, soft and regular Yoghurt, plain

1'l

oz

3oz
Y, cup