The Five Food Habits Cheat Sheet………..

Here are some questions to help keep your eating habits on the right track. If your answers don’t correspond with those provided below then just adjust your habits accordingly. Ready..set..eat right!

WHEN DID YOU LAST EAT?
If is has been longer than 2-4 hours, it is time to eat.
WHERE IS THE COMPLETE PROTEIN?
Are you about to eat at least 1 serving ( 20-30 grams) of complete protein? If not , find some protein.
Women get 1 serving and men get 2.
oatmeal and eggs

WHERE ARE THE VEGGIES?
Are you about to eat at least 2 servings of veggies? Prepare them anyway you like, but eat them with every meal or snack.
( one serving is about ½ -1 cup and your target is 5-10 cups per day).
Vegatables

WHERE ARE THE CARBS?
If you have fat to loose, but have not, just worked out, put down the pasta, bread, rice and other starchy carbs in favor of a double serving of fruits and veggies. If you have just worked out, a mix of carb sources is fine.
Fruits and Vegetables

WHERE ARE YOUR FATS COMING FROM?
Today you need some fat from animal foods, from olive oil, from mixed nuts and from flaxseed oil. Spread them out throughout the day, but make sure to add them in.

Olive Oil

Flaxseed Oil

mix nuts

Sited from: “ISSA”

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