Eating for Life Chart

Chandi Schwab

This comes from the body for life book and is a great guideline to follow when you don't know where to start or what to put on your grocery list. Just choose a portion (which is the size of your fist) from the protein and Carb column to make a meal. Add a serving of veggies to atleast 2 of your meals. this plan has you eating 6 meals a day but you can also substitute smoothies with protein in them and count that as a meal.

Proteins Carbohydrates Vegetables

Chicken Breast Baked Potato Broccoli

Turkey Breast Sweet Potato Asparagus

Lean Ground Beef Yam Lettuce

Swordfish Squash Carrots

Orange Roughy Pumpkin Cauliflower

Haddock Steamed Brown Rice Green Peppers

Salmon Steamed Wild Rice Green Beans

Tuna Whole Wheat Pasta Mushrooms

Crab Oatmeal Spinach

Lobster Beans Peas

Shrimp Barley Tomato

Top Round Steak Corn Brussels Sprouts

Sirloin Steak Strawberries Artichoke

Lean Ground Beef Melon Cabbage

Buffalo Apple Celery

Lean Ham Orange Zucchini

Eggs Fat-Free yogurt Cucumber

Low-fat cottage Cheese Whole Wheat Bread Onion

I also wanted to share with you some pointers on choosing healthy Fats VS Unhealthy. Saturated Fats are the bad Fats and Unsaturated are good. the rule of thumb is that if it is a solid at room temperature then it is no good. Palm oil and coconut oil are also bad news.

Good fats include safflower oil, sesame oil, canola oil,and the fat found in avocados. Just a tbs a day can provide your body with the fattty acids it needs, which can actually help your body burn unwanted fat more efficiently. Fish, especially salmon is a great way to get your fatty acids in.