Sweets And Alcohol Choco‐
late Bad Fats Good Fats Fruits Grains 1 cup 8 oz 1 cup 8 oz 1 cup Nuts 1 cup 8 oz 1 cup 8 oz 1 cup 1 cup 8 oz 1 cup 1 cup 8 oz 8 oz 8 oz 1 cup 1/2 cup 1 cup 1/2 cup 1/4 cup 1 cup 1/2 cup 1/4 cup 1 cup 1/2 cup 1 cup 1/4 cup 1 cup 1/2 cup 1 cup 1 cup Bread, pasta, white Good Fats: avocado rice, potatoes, (1/2 fruit), olive oil (2 sweets, soda, candy Tbs), nuts (1/4 c), seeds(1/4 c). These are healthy fats that we can have in every meal. To help our bodies and to fill full. Cheese, yogurt, milk Green stuff: broccoli, kale, spinach, le uce, green beans, chard, etc. Red/
Except co age cheese and high pro‐ Yellow/Purple Veggies: red pepper, pur‐
tein yogurts. Dairy is ple cabbage, yellow pepper, summer not a nutri onal pro‐ squash, etc. Non processed grains: tein. It is a not carbo‐ brown rice, quinoa, bulgur, wild rice, Bread– 1 slice Pasta– 1/2 cup Rice– 1/2 cup Potato– 1/2 cup 70g Nutrient Dense Foods hydrate fat. Fats help us not crave sugar and car‐
bohydrate. Some fat in a meal helps it taste great. Aim to eat minimum 5 cups of nutrient dense foods per day. The base is two cups of green veggies. The verity comes in the other 3 cups of colored vegetables, whole cooked grains, beans, and fruit. Max serving of fruit is 2 cups per day. Evening 50g 40g 1 cup Dairy Not so good fat: Bu er, canola, vege‐
table oil, lard, bu er, potato chips, fries 80g 60g Low Nutrient Foods Fats Servings: 100g 90g 1/4 cup 120g 110g 1 cup 1 cup Water 1 cup Dairy Greens 1 cup Dark Colored Veggies ©Kristen Allo 2012 Targe ng Nutrient Dense Food to Feed the Body and the Brain White foods A ernoon 30g 20g Morning 10g Protein Tofu (1/2 c) 20gm , 1 egg 7gm, co age cheese(1/2 c) 12gm, high protein yogurt (1c) 12 g, meat (size of deck of cards) 20gm, beans or len ls (1/2c) 8gm, qui‐
noa (1/2 c) 11gm, nuts (1/4 c) 8gm. Aim to eat 8g of protein per 20lbs of body weight. No more than 120gm/ day. No more than 20g of protein per meal. Targe ng Nutrient Dense Food to Feed the Body and the Brain This is a chart to help us to see the propor on of nutrient dense foods compared to processed foods. The point of this chart is to help us track what actually makes us feel be er. Not the right foods or the wrong foods but what makes us feel be er to give us be er health. Here are some thoughts, not rules, to think about. Protein: most people seem to benefit ea ng small amounts of protein every 3 to 4 hours. When we eat more than 20 grams of protein in a meal, most likely the extra will go into fat ssue. When people eat 60 grams of protein throughout a day depression and anxiety seems to de‐
crease. Water: Drinking 6 to 8 ounces of water a day helps detoxify the body. Green vegetables: contain lots of B vitamins and minerals. A good target is two cups per day. Colored Vegetables: contain different vitamins and minerals. A good target would be one to two cups per day. Yes, with the green vegetables. Grains: This is quinoa, brown rice, Red rice, black rice, wild rice, bulger, oats and other grains that are cooked. This is not high‐fiber breads. Whole grains contain fiber and nutrients that we benefit from the slow release of the nutrients. A good target would be 1/2 to 1 cup per day. Fruits: Apples, pears, apricots, pineapple, blueberries, raspberries, to name a few. Depending on the sweetness try and target 1/2 to 2 cups per day. Juice the serving size is a half cup. Juice is a lot of sugar with no fiber. Nuts: are high in vitamin E. Studies show people benefit 1/4 to 1/2 cup per day. This can be in the form of whole almonds, cashews, walnuts, peanuts. Or one tablespoon of nut bu er per day. Nuts can either be a protein source or good fat source but don’t count them as both. Good fats: Our vegetable fats such as avocados, olive oil, nuts, seeds, coconut oil used it home. You want to be sure to get a li le fat at every meal is otherwise our brain does not think we had a good meal and we will want to eat much more later. Dairy: is nice because it’s not a refined carbohydrate, however in most adults it does not count as a protein source, except co age cheese and High‐protein yogurt. So mostly I think about it as a fat calorie and a calcium calorie. Bad fats: this is fried foods, potato chips, and meats from fast food restaurants, bacon, high‐fat meats. Dark chocolate: a li le every day. Need I say more. White foods: pasta, breads, potatoes, white rice, bagels, chips, crackers. These just don’t have a lot of nutrients in it they may have fiber in it but fiber is not going to fill the engines with food. And look above there’s a lot of op ons for variety. Sweets and alcohol: are truly empty calories and only serve us for a short period of me. They can be interes ng and fun; however, if they dominate our diet studies show that we’re going to have increased depression, anxiety, obesity, and diabetes. We should observe them with cau on and care.