Well Reloaded Food Guide

FOOD GUIDE

CONTENT

NON-STARCHY VEGETABLES

STARCHY VEGETABLES & GRAINS

FRUITS

NUTS AND LEGUMES

PROTEIN

DAIRY

FATS AND OILS

BEVERAGES

MAKE YOUR PLATE

NON-STARCHY VEGETABLES CONTINUED

Enjoy unlimited non-starchy vegetables, plain (raw or cooked) One serving=1/2cup cooked or 1 cup raw Calories per serving: approx. 25kcals Total Fat: 0, Carbs: 5g (dietary fiber 1-4g) Protein: 2g

Artichokes/artichoke hearts Asparagus Beets Bok choy (Chinese cabbage) Broccoli, Broccoli rabe, Broccolini Brussels sprouts Cabbage Shredded Bagged Coleslaw(no dress) Carrots Cauliflower Celery Cucumbers Dark green leafy vegetables: Arugula Chicory greens Beet greens Collard greens Dandelion greens Kale Endive Mustard greens Spinach Swiss chard

Turnip greens Eggplant Fennel Garlic Ginger Root Green beans Hearts of Palm Herbs(parsley, cilantro, basil, rosemary, thyme etc.)

Jicama Jalapeno peppers Kohlrabi Lamb’s quarter Leeks Lettuce (all varieties) Radicchio Radishes Rhubarb Sauerkraut Sea Vegetables(seaweed, nori) Shallots Snap Beans

NON-STARCHY VEGETABLES CONTINUED

Enjoy unlimited non-starchy vegetables, plain (raw or cooked) One serving=1/2cup cooked or 1 cup raw Calories per serving: approx. 25kcals Total Fat: 0, Carbs: 5g (dietary fiber 1-4g) Protein: 2g

Spaghetti squash Spinach Sprouts (all varieties) Summer (yellow) squash Swiss Chard Tomatoes Turnips Water chestnuts Watercress Zucchini Tomato/Vegetable juice(go for low sodium)

STARCHY VEGETABLES CONTINUED

· The cooked serving size has about 15 grams of carbohydrate, 3 grams of protein, and about 80 calories.

If you are eyeballing servings, 1/2 cup is equal to about the size of your cupped palm. ONE CUP IS ABOUT THE SIZE OF YOUR FIST. One serving of bread or crackers equals 1oz. and approx. 100 calories. Read the Nutrition Fact labels to evaluate these products Choose whole grain and high fiber as items often as possible. Choose grains with 3 or more of grams of dietary.

For cereals, pick those with at least 3 grams of fiber per serving and less than 6 grams of sugar.

Look for 100% whole wheat or whole grain when buying bread, tortillas, crackers and other packed grain products.

Limit your consumption of highly processed, low fiber grains such as enriched flour crackers, pastries, cookies, white bread etc.

STARCHY VEGETABLES

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GRAINS CONTINUED STARCHY VEGETABLES STARCHY VEGETABLES Beets (1 cup) Carrots (1 cup) Corn (1/2 cup or 1 medium cob) Green Peas (1/2 cup) Parsnips (1/2 cup) Plantain (1/2 cup) Pumpkin (1 cup) Sweet Potatoes (1/2 cup) White Potatoes (1 small or 1/2 cup mashed, 1/2 cup roasted or 10 to 15 French fries) Winter Squash, such as acorn or butternut squash (~3/4 cup) Yams (1/2 cup) Parsnip Plantain little

GRAINS GRAINS GRAINS Whole grain bread High-fiber cereal (bran, shredded wheat) Whole grain hamburger buns or thins Pita, whole grain Rice, brown or wild Bulgur (cracked wheat) Whole wheat flour Whole oats/oatmeal Whole grain corn/cornmeal Popcorn Brown rice Whole rye Whole grain barley Whole farro Wild rice Buckwheat Buckwheat flour Millet Quinoa Brown rice or popcorn cakes (watch for sodium & added sugar in flavored varieties.)

FRUITS One serving of fresh fruitCONTINUED is about the size of a baseball. ¼ cup serving is approx. size of a large egg.

Calorie amounts range from 80-100 per serving.

Choose more fresh, frozen or canned (contain less fiber) no sugar added, in own juices.

Eat the skin; you are missing out on fiber and nutrients when you discard.

If you go for dried fruits, look for no sugar added. Be mindful of portion 1 serving dried fruit = ¼ cup.

Apples Apple sauce natural/unsweetened Avocados Bananas Berries (blackberries, blueberries, raspberries..etc) Cantaloupe Cranberries Grapes Kiwi Nectarine Plums Melons Watermelon

Passion fruit Papaya Peaches Pineapple Raisins Tangerine Apricot Pear Unsweetened dried fruit (all varieties) Figs Grapefruit Lemons/lemon juice Oranges Strawberries

NUTS AND LEGUMES Nuts; Watch portions, there are 175 calories in 1 serving of nuts Beans: Any other bean variety you choose just watch for beans in sauces (chili beans) and refried beans which are cooked in lard.

Nuts and nut butters are also a source of healthy fats.

¼ c. or 25 almonds ¼ cup or 20 cashews 10 macadamias ½ cup peanuts ½ cup o 25 pecan halves ¼ cup or 15 walnut halves ¼ cup sunflower seeds ½ pumpkin seeds bit of body

Black beans Chickpeas Kidney beans White beans Navy beans Edamame, frozen and shelle

PROTEIN One ounce contains 7 grams of protein and very little or no carbohydrate.

An average serving size is 3 ounces, which is about the size of a deck of cards.

Choose very lean or lean meats more often.

VERY LEAN PROTEIN (35 CALORIES PER OUNCE):

MODERATE FAT PROTEIN (75 CALORIES PER OUNCE:

Shellfish: Shrimp Lobster Clams Mussels Scallops

85/15 lean ground beef Ground poultry/skin off poultry Beef: lean cuts Sausage (chicken or turkey) Pork tenderloin (well-trimmed) Eggs Fish (white haddock, sole, flounder, scrod) Ground turkey (at least 90% lean) Extra firm tofu Turkey

LEAN PROTEIN (55 CALORIES PER OUNCE):

Salmon Bluefish Porgies Swordfish Halibut Tuna

PROTEIN CONTINUED

HIGH-FAT PROTEIN (100 calories per ounce):

Ribeye prime rib Filet mignon Lamb Pork and skin in poultry Fried chicken VERY HIGH-FAT PROTEIN (100 calories per ounce):

Bacon Sausage Hot dogs Bologna Salami

pepperoni Spare ribs Short ribs Kielbasa Pate

DAIRY CONTINUED

Choose fat-free or Low-fat milk products 0 to 3 grams of total fat per 100 calorie serving. They contain the same amount of nutrients with less fat and calories.

Servings size 1 cup milk, 1-2oz cheese

Cottage cheese, light Kefir Cheddar cheese, reduced-fat and shredded Greek or low fat/nonfat yogurt (flavored or plain) Milk skim or 1%, unsweetened almond milk, unsweetened soymilk Mozzarella cheese, part-skim and shredded String cheese, part skim Reduced-fat feta cheese Parmesan cheese (2 T=1 serving) Low-fat ricotta cheese Sour cream, light Swiss cheese, reduced-fat Babybel cheese

FATS AND OILS Oils are approx. 120 per T and approx. 40 calories/tsp.

Choose unsaturated fats most often for heart health Fats and oils provide 9calories/gram, making them caloriedense. Be mindful of portions.

By choosing “lite” or reduced-fat products, you can save on calories.

Avoid fat-free products as most are high in sugar.

1 teaspoon serving of fat is about the tip of the thumb.

1 T would be the whole thumb and 2 T would be golf ball sized.

Unsaturated Fats and Oils.

Choose more often.

Saturated Fats and Oils.

Choose less often.

Add a little 1 T. tub margarine made with olive or canola oil 2 T seeds (any variety unsalted) 1 T. oil (olive, avocado, peanut, sesame,) 10 small or 5 large olives-any variety 2 T salad dressing (vinaigrette/oil) 1 T peanut butter 1/8 Avocado (120 calories in ½ cup sliced)

1 slice bacon 1 tsp. butter 1 T. light butter 1 T stick margarine 1 T. cream 2 T. half and half 1 T cream cheese 2 T cream cheese, light 2 T. gravy 1 T. salad dressing, ranch 2 T. sour cream

BEVERAGES Fluid requirements are based on several factors and not a one size fits all. One of the best ways to tell if you are dehydrated or need to consume fluids is urine color.

Straw or lemonade colored urine is a sign of appropriate hydration. Dark-colored urine, the color of apple juice, indicates dehydration. Bright urine often is produced soon after consuming vitamin supplements.

The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: About 15.5 cups (3.7 liters) of fluids for men About 11.5 cups (2.7 liters) of fluids a day for women

These recommendations cover fluids from water, other beverages and food. About 20 percent of daily fluid intake usually comes from food and the rest from drinks.

Water Sparkling water Flavored water Seltzer water Infusing water with fruits Unsweetened herbal teas

Adding a dash of 100% fruit juice to water.

Coffee and unsweetened teas (caffeine-containing beverage do contribute to fluid intake but also act as a diuretic making you urinate more.

MAKING YOUR PLATE

Oils/Healthy Fats