Calcium: 1-3 servings (1 cup of milk or yogurt per serving), low fat cottage cheese, skim or 1% milk, soy milk, plain yogurt with active/live cultures

Protein: 5 servings (2-4 oz per serving or 1 cup of beans), fish 3-5 times per week, high quality protein twice a day, whey protein for recovery, bean based meals like bean burrito, no skin poultry, fish, legumes

Vegetables: 3 servings, dark green daily, colorful vegetable or fruit daily, always have vegetable (veggie in a sandwich is good but not enough) at lunch and dinner

Fruit: 3 servings, fresh fruit, whole fresh or frozen fruit (NO JUICE), fruit rich in colors like blueberries, cranberries, peaches, watermelon apples, etc.

Grain/Starch: 4 servings, whole grain 2-3 servings daily, NO pre-sweetened foods or cereal, emphasize oats, whole wheat and barley (check ingredient label carefully, just because the box says whole grain doesn’t mean it’s whole grain)

Fat: 3-4 servings, 2 “good” fats per day, peanut/almond butter, virgin olive oil for cooking and salad dressing, canola oil, avocado, olives, pecans, walnuts, NO hydrogenated (trans) fat

Lactose intolerance: symptoms are flatulence, bloating, cramps, nausea after eating milk products and are due to inability to break down lactose in milk.

Peanut/nut allergies: can be very dangerous… please check with your family physician

Good Food Choices:

Seafood: catfish, clams, halibut/salmon (Alaskan), herring, shrimp (US), scallops

Best Omega 3 source: sardines, wild salmon, tuna, rainbow trout, mackerel, anchovy, sea bass, sole, lobster, cod, swordfish

Beef: veal, top round, bottom round, top sirloin, low fat ground beef, lamb shank

Pork: pork tenderloin, pork chop, ham leg

Poultry: no skin turkey breast/wing/leg, chicken breast/leg/drumstick

Most meats and poultry contain less than 5 gms of fat in 2 oz cooked. Most fresh fish or shellfish contain less than 8 gms of fat per serving


Categories: Information