- Protein Serving Sizes Women: one palm-sized portion with each meal

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2 American restaurants have caused portion-distortion and we are used to eating very large portions that can really serve 2-3 people. In this chapter, we ll use something you always have with you your hands to keep your portions in check. If you re counting calories, have fun with this. Measure your food with your hands and then weigh it to see if it s the amount you wanted to eat. For example, is a chicken breast the size of your palm about 3-4 ounces? PROTEINS Proteins provide nutrients that are vital to good health. They function as building blocks for bones, muscles, cartilage, skin and blood. Protein-rich foods include lean meats, poultry, eggs, fish, beans, nuts, tofu, etc. Protein powders are also a good source of protein, but make sure you purchase a high quality brand without added sugar and other additives. It s best to limit red meat and avoid processed meat because regular consumption raises the risk of heart disease, diabetes, colon cancer, and weight gain. - Protein Serving Sizes Women: one palm-sized portion with each meal Men: two palm-sized portions with each meal 18

3 CARBOHYDRATES Carbs provide your body with the glucose it needs to function properly. Despite what you may have heard, carbs are not evil! However, some carbs are definitely healthier than others. You do not need to eliminate carbs from your diet in order to lose weight and live healthy. What you need to do is become a food detective to make sure you are choosing the healthiest carbs. Complex Carbs / Good Carbs / Smart Carbs. These take longer to break down and digest and provide a more steady supply of energy. Complex carbs come from plant-based foods. Some examples include: fruits and starchy vegetables whole grains starchy vegetables beans, lentils and peas Simple Carbs / Bad Carbs / Dumb Carbs. These are rapidly digested which cause blood sugar to spike and then rapidly crash. Some examples include: table sugar, brown sugar jams and jellies fruit drinks and soft drinks candy honey, syrups, molasses Most of your carbs should come from whole, minimally processed carbohydrate sources. Eating carbs with each meal makes it more satisfying and consistent. The specific amount of carbs that you should eat really depends on your individual characteristics, but this is a good guideline: Not a heaping handful! - Carbs Serving Sizes Women: one cupped-hand sized serving with most meals Men: two cupped-hand sized servings with most meals 19

4 VEGETABLES Veggies are a required element of a healthy diet. Sorry, there s no getting around this simple fact. It s time to grow up and eat your veggies! Non-Starchy Vegetables. Eat more of these! They are loaded with nutrients and deliver a huge bang for your caloric buck. The best of the best include: green leafy veggies (kale, spinach, collard greens, etc.) cruciferous veggies (cauliflower, broccoli, brussels sprouts, etc.) mushrooms, onions, tomatoes Starchy Vegetables. Although these veggies are a great source of vitamins, minerals and fiber, they should be treated as a carb when planning your meals: potatoes pumpkin squash green peas corn etc. - Vegetable Serving Sizes Women: one fist-sized portion with each meal Men: one fist-sized portions with each meal Still hungry? Make non-starchy vegetables your go-to snack. Most people do not overeat vegetables so feel free to add an extra serving or two if you are hungry or if you want to make a large salad. 20

5 HEALTHY FATS Healthy fats are essential to your health. Without the proper amount of dietary fat, you may not feel satiated, your skin can become flaky and dry, you may have trouble with body temperature regulation, you may experience extreme mental fatigue, you may lose your hair and you may be generally unhappy. These should be enough reasons to make sure you don t go on some crazy low-fat diet. Focus on eating healthy fats and avoiding unhealthy fats. Healthy Fats. A balance of monounsaturated fat, polyunsaturated fat and Omega-3 fatty acids aid in good health. Some examples include: olive oil, safflower oil, peanut oil salmon, tuna, trout, sardines seeds (flaxseeds, chia seeds, etc.) nuts and nut butters avocados coconuts and coconut oil eggs Stay away from saturated fats and trans fats. See What is Clean Eating? for more information on the dangers of these unhealthy fats. - Fat Serving Sizes - Women: one thumb-sized portion with most meals Men: one thumb-sized portions with each meal 21

6 MAKING YOUR PLATE These are the women s guidelines. Men get double. Use these visual guidelines as a starting point to start eating the correct portions beginning with your very next meal. It s important to remember that perfection is never the goal! Even in weight loss mode, it s important for you to allow yourself a moderately sized Planned Indulgence on occasion. 22

7 BREAKFAST IDEAS. Admittedly, most of us, including myself, aren t thinking about incorporating veggies at breakfast. Do you have to? No, but it s healthier to do so and it s pretty easy if you want to give it a try. Scrambled Eggs with Toast Proteins: egg whites Carbs: whole grain toast Veggies: bell peppers, mushrooms, tomatoes and onions sautéed in coconut oil Fats: butter or avocado on toast Whole Foods to Go Proteins: hard-boiled egg(s) Carb: banana Veggies: carrots Fats: you don t really need it if you eat the egg yolk Breakfast on the Run Proteins: yogurt Carb: strawberries added to yogurt Veggies: celery Fats: peanut butter Super Smoothie Proteins: protein powder Carb: frozen strawberries, blueberries and banana pieces Veggies: two handfuls of Spinach Fats: nuts What will you create? Proteins: Carb: Veggies: Fats: 23

8 LUNCH IDEAS. Forget eating out of the cafeteria or spending too much money and calories by eating at a fancy restaurant. Grab a fashionable cooler or lunchbox and impress your co-workers with your creations. All Wrapped Up Proteins: grilled chicken Carb: tortilla or wrap Veggies: spinach, tomato, onion, peppers and salsa Fats: avocado used as a spread A Big Ass Salad Proteins: flank steak Carb: corn Veggies: everything in your refrigerator Fats: salad dressing Stuff It Good Proteins: ground turkey Carb: quinoa or brown rice Veggies: bell pepper Fats: mozzarella cheese Not Your Mama s Pasta Proteins: roasted chicken Carb: garlic bread Veggies: spaghetti squash, zucchini and tomatoes Fats: parmesan cheese What will you create? Proteins: Carb: Veggies: Fats: 24

9 DINNER IDEAS. Some pre-planning and meal prep on the weekends will keep you out of the drive-thru or from becoming best friends with your pizza delivery man. Papered Halibut Proteins: halibut Carb: optional brown rice Veggies: cherry tomatoes, fennel, green onions, bell pepper Fats: olive oil Healthified Chicken Parmesan Proteins: chicken breast Carb: quinoa (used as a crust) Veggies: cucumber and tomato salad Fats: pepper jack cheese Pizza Pizza! Proteins: grilled chicken Carb: FlatOut flatbread Veggies: tomatoes, onions, all-natural pizza sauce Fats: mozzarella cheese Give Me the Cow! Proteins: filet mignon Carb: twice baked potato Veggies: asparagus and sautéed mushrooms Fats: included with potato What will you create? Proteins: Carb: Veggies: Fats: 25

10 PLAN YOUR MEALS. What creative combinations can you come up with for your main meals today? These are the women s guidelines. Men get double. Breakfast Lunch Dinner Proteins: Carbs: Veggie: Fats: 26