how to create a meal

Whoever wants to reach a distant goal must take many small steps.

Helen Schmidt

To create a meal; Take one item from protein, complex carbohydrates, vegetables and fats column (see below list and see portion size);

Food List

Protein
Chicken breast
Turkey breast
Lean ground turkey
Swordfish
Orange roughy
Haddock
Salmon
Tuna
Crab
Lobster
Shrimp
Top round steak
Top sirloin steak
Lean ground beef
Buffalo
Lean ham
Egg whites or substitutes
Trout
Low-fat cottage cheese
Wild-game meat
Turkey Bacon

Complex Carbohydrates
Potato
Sweet potato
Yams
Squash
Pumpkin
Steamed brown rice
Steamed wild rice
Lentils
Couscous
Kashi
Bulgur
Whole-wheat pasta
Oatmeal
Barley
Beans (black, kidney)
Corn
Strawberries
Melon
Apple
Orange
Fat-free yogurt
Fat-free milk
Whole-wheat bread
High-fiber cereal
Whole-wheat tortilla
Whole-wheat pita bread
Whole grains

Vegetables
Broccoli
Asparagus
Lettuce
Carrots
Cauliflower
Green beans
Green peppers
Mushrooms
Spinach
Tomato
Peas
Brussels sprouts
Artichoke
Cabbage
Celery
Zucchini
Cucumber
Onion

Vegetable Proteins
Tempeh
Seitan
Tofu
Texturized vegetable protein
Soy foods
Veggie burgers

Healthy Fats
Avocado
Sunflower seeds
Pumpkin seeds
Cold-water fish
Natural peanut butter
Low-fat cheese
Low-sodium nuts
Olives and olive oil
Safflower oil
Canola oil
Sunflower oil
Flax seed oil

How to create a meal:

A portion is the size of a deck of playing cards, the size of your closed fist or the palm of your hand for all solid foods.

One cup for all liquids. 1.Protein Choose a portion of lean protein from above list 2.Carbohydrates Choose a portion of complex carbohydrates From above list 3.Vegetables Add a portion of vegetables to at least two meals each day from above list 4. Essential fats Consume one tablespoon of unsaturated oil daily or three portions of salmon per week 5.Water Drink at least 10 glasses of water each day. Eat more often Research indicates that eating smaller meals more frequently (about every three hours) supports metabolism and helps maintain energy. Eat 3 Meals and 3 Snacks a day! Snack; I like to work with protein shakes and nutrition bars to make it easier. However, if you make your own snacks; make sure each snack has protein! ·         In addition I would recommend a pre- and post workout “meal” Key to success…..Research your idea, Plan for success, Expect success & just plain DO IT! It amazes me how many people just skip the last step! Practice being a “doer” and success will follow you every step of the way! Josh S. Hinds