Healthy Adult Nutritional Plan
jjones9298
Posts: 24
Hi all, Here is the Healthy Adult Nutritional Plan that I recommend for all of my health coaching clients. I also strongly recommend drinking shakeology as a meal replacement everyday. Find out more at...www.shakeology.com
Body Believe Health Coaching
8 Hebron Road (2nd Floor), Marlborough, CT 06447
860-467-6315 ~ wwww.beachbodycoach.com/bodybelieve
Healthy Adult Nutritional Plan ~ www.choosemyplate.gov
Vegetables: (2-3 cups per day)
Asparagus, endive, green and red cabbage, turnip, zucchini, brussels sprouts, beets, corn, eggplant, squash, kale, spinach, sweet potatoes, bell peppers, cucumbers, collard greens, dandelion greens, dark green lettuces, broccoli, green beans, onions, garlic, mushrooms, carrots, avocados and butternut squash.
Protein: – Includes nuts, seeds, legumes (5-6 ounces per day)
One small chicken breast = 3 ounce equivalent
Organic eggs, chicken, fish (especially wild salmon), cottage cheese, lean cuts of meat, Team Beachbody whey protein powder, raw or dry roasted almonds, cashews, brazil nuts, and walnuts, lima beans, kidney beans, garbanzo beans (chickpeas), flaxseeds, sunflower seeds, chia seeds and NATURAL peanut/almond butter.
Fruit: (2 cups a day)
Fresh or frozen berries, pomegranates, tomatoes, apricots, watermelon, mangoes, apples, pears, kiwi, bananas, and tropical fruits.
Grains/Starch: (3-4 ounces per day)
One large bagel = 4 ounce equivalent
Whole grains, steel cut oatmeal, quinoa, wild or brown rice, yams, bulgar, barley, buckwheat. Wheat and whole-wheat derived products keep to a minimum or omit if gluten sensitive/celiac.
Oils: (5-6 teaspoons women; 6-7 teaspoons men)
Nuts (almonds, walnuts), fish, cooking oils (extra virgin olive oil) and organic salad dressings.
Spices/Seeds: Cinnamon, oregano, rosemary, turmeric, thyme, ginger, dried red pepper, flaxseed, and chia seed.
Foods/additives to completely avoid (Read Labels!):
Soft drinks, enhanced water, processed foods (canned fruit, soups and vegetables, frozen meals), soy-based products (including tofu and tempeh), high fructose corn syrup, preservatives (BHA/BHT, sodium sulfide, sulfur dioxide), artificial sweeteners (aspartame, saccahrin, Equal, etc), food coloring/dyes, maltodextrin (sodas and candy – polysaccharide), Mono-sodium glutamate (food additive), hydrogenated oils (trans fatty-acids), sodium nitrate/nitrite (hotdogs, sausage, bacon, deli meats), and potassium bromate (food additive). If you can’t pronounce it don’t eat it!
Foods/additives to keep to a minimum:
Sweets, salt, alcohol, coffee, cane sugar (all refined sugars), white flour, white rice, refined grains, pasta, and organic butter.
Body Believe Health Coaching
8 Hebron Road (2nd Floor), Marlborough, CT 06447
860-467-6315 ~ wwww.beachbodycoach.com/bodybelieve
Healthy Adult Nutritional Plan ~ www.choosemyplate.gov
Vegetables: (2-3 cups per day)
Asparagus, endive, green and red cabbage, turnip, zucchini, brussels sprouts, beets, corn, eggplant, squash, kale, spinach, sweet potatoes, bell peppers, cucumbers, collard greens, dandelion greens, dark green lettuces, broccoli, green beans, onions, garlic, mushrooms, carrots, avocados and butternut squash.
Protein: – Includes nuts, seeds, legumes (5-6 ounces per day)
One small chicken breast = 3 ounce equivalent
Organic eggs, chicken, fish (especially wild salmon), cottage cheese, lean cuts of meat, Team Beachbody whey protein powder, raw or dry roasted almonds, cashews, brazil nuts, and walnuts, lima beans, kidney beans, garbanzo beans (chickpeas), flaxseeds, sunflower seeds, chia seeds and NATURAL peanut/almond butter.
Fruit: (2 cups a day)
Fresh or frozen berries, pomegranates, tomatoes, apricots, watermelon, mangoes, apples, pears, kiwi, bananas, and tropical fruits.
Grains/Starch: (3-4 ounces per day)
One large bagel = 4 ounce equivalent
Whole grains, steel cut oatmeal, quinoa, wild or brown rice, yams, bulgar, barley, buckwheat. Wheat and whole-wheat derived products keep to a minimum or omit if gluten sensitive/celiac.
Oils: (5-6 teaspoons women; 6-7 teaspoons men)
Nuts (almonds, walnuts), fish, cooking oils (extra virgin olive oil) and organic salad dressings.
Spices/Seeds: Cinnamon, oregano, rosemary, turmeric, thyme, ginger, dried red pepper, flaxseed, and chia seed.
Foods/additives to completely avoid (Read Labels!):
Soft drinks, enhanced water, processed foods (canned fruit, soups and vegetables, frozen meals), soy-based products (including tofu and tempeh), high fructose corn syrup, preservatives (BHA/BHT, sodium sulfide, sulfur dioxide), artificial sweeteners (aspartame, saccahrin, Equal, etc), food coloring/dyes, maltodextrin (sodas and candy – polysaccharide), Mono-sodium glutamate (food additive), hydrogenated oils (trans fatty-acids), sodium nitrate/nitrite (hotdogs, sausage, bacon, deli meats), and potassium bromate (food additive). If you can’t pronounce it don’t eat it!
Foods/additives to keep to a minimum:
Sweets, salt, alcohol, coffee, cane sugar (all refined sugars), white flour, white rice, refined grains, pasta, and organic butter.
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