Nutrition Plan

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NUTRITION FOR OPTIMAL ENERGY

Quantity

Portion sizes

Quality

Food vs. Food Products
No partially hydrogenated oil or high fructose corn syrup; Certified Organic; Sustainable Seafood

Balance

Carbs + Protein + Fat + Unlimited Vegetables

Frequency

“Eating Occasion”
approximately every 3 hrs

Your Rx:
For most 1 serving each of carb + protein + healthy fat + unlimited vegetables. For customized options, see special menus and consider consulting with Ashley Koff RD.

CARBS

Serving size: As indicated OR your fist OR 6oz OR on a label 15g Total Carb

Grains

amaranth; barley; bread, whole-grain, sprouted; buckwheat; bulgur (cracked wheat); crackers, whole-grain; kamut; millet; oatmeal, cooked (¾ cup); oats, whole (1/3 cup); pasta; pita, whole-wheat (½); quinoa; spelt; rice, basmati, brown, wild; teff; tortilla, corn, whole grain, whole-wheat (½)

Fruit

apple (1 medium), apricots (3 medium), banana (½), blackberries (1 cup), blueberries (1 cup), cantaloupe (¾ cup), cherries (15), fresh figs (2), grapefruit (1 whole), grapes (15), lemons & limes (unlimited), mango (¾ cup), melon (¾ cup), nectarines (2 small), orange (1 large), papaya (¾ cup), peaches (2 small), pear (1 medium), pineapple (¾ cup), plums (2 small),
raspberries (1½ cups), strawberries (1½ cups), tangerines (2 small)

Dairy/Dairy Substitutes

almond, rice, coconut, and soy milks, unsweetened, plain; coconut water, plain (11 oz); milk, organic; yogurt and kefir, plain, organic

Vegetables

beets; carrots (½ cup cooked or 2 medium raw or 12 baby); corn; peas; sweet potatoes or yams (½ medium baked); vegetable juices: carrot, beet, tomato (6 ounces); winter squash: acorn or butternut

Sweeteners

organic sugars; cane,coconut, honey, syrups; agave,coconut,maple, yacon (1 Tbsp)

CARBS & PROTEIN

Serving size: As indicated OR your fist OR on a label 15g Total Carb; 7-15g Protein

Beans/Bean-based Foods

beans: adzuki, black, cannelloni, edamame, garbanzo, kidney, lentil, lima, mung, navy, pinto, etc.; bean soups (¾ cup); bean dips (¼ cup); soy or veggie burger (4 ounces); tempeh (3 ounces); tofu (fresh: 8 ounces, cube: 3½ ounces)

Grains

quinoa

Dairy

cottage cheese, plain, organic; mozzarella, organic; ricotta, organic; yogurt, plain, Greek, organic (6 ounces)

PROTEIN

Serving size: As indicated OR “Palm of your hand, no fingers”

Meat , Fish, Poultry & Eggs

beef, lean cuts; bison, buffalo, and other game; chicken, breast only; Cornish hen, breast only; eggs (1 whole or 3 egg whites); egg substitute (2/3 cup); fish; lamb, leg; shellfish (3 ounce fresh or ¾ cup canned in water); turkey

FAT & PROTEIN

Serving size: As indicated OR 1 ounce

Nuts & Seeds

almonds, brazil nuts, cashews, and hazelnuts (10 to 12); peanuts (18); hemp seeds, pistachios, pine nuts, pumpkin seeds, sesame seeds, sunflower seeds (2 tablespoons); nut butters (1 tablespoon)

Dairy

fattier cheeses: blue, Brie, Camembert, cheddar, Colby, Comte, Gorgonzola, gouda, Gruyère, Havarti, Manchego, Monterey Jack, Muenster, provolone, Swiss

FAT

Serving size: As indicated OR 1 Tablespoon

Oils

canola, chia, coconut, extra-virgin olive, flax, grapeseed, hemp, olive, sesame, walnut

Nuts & Seeds

chia seeds (1 tablespoon); macadamia nuts (10); pistachios (¼ cup); walnut and pecan halves (7 to 10)

Fruit

avocado (¼ cup); coconut, shredded, unsweetened (3 tablespoons); olives (8 to 10)

Spreads

cream cheese, low-fat, plain; Neufchâtel; pesto; tapenade

NON-STARCHY VEGETABLES

artichokes, arugula, asparagus, bamboo shoots, bean sprouts, bell or other peppers, bok choy, broccoli, broccoflower, Brussels sprouts, cabbage (all types), cauliflower, celery, chicory, chives, collard greens, cucumber/dill pickles, eggplant, escarole, garlic, green beans, kale, leeks, lettuces, mushrooms, okra, onion, radicchio, radishes, salsa (sugar free), sea vegetables (kelp, etc.), snow peas, spinach, sprouts, squash (yellow, summer, or spaghetti), Swiss chard, tomatoes, water chestnuts, watercress, zucchini (Italian)