Choose organic, seasonal and locally grown foods whenever possible. High Fiber Carbs focus on whole foods that have been minimally processed

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1 Balanced Diet Hw shuld I eat? Yu shuld strive t eat a balance f prteins, fats and carbhydrates at each meal, vs. reducing r eliminating fat r carbhydrate fds frm yur diet. General Guidelines Chse rganic, seasnal and lcally grwn fds whenever pssible Chse yur veggies frm a rainbw f clrs High Fiber Carbs fcus n whle fds that have been minimally prcessed Minimize gluten cntaining grains wheat, rye, barley and even ats may cause digestive and ther health issues Lw Glycemic Fruits limit t 1 2 servings per day f fruits listed belw Avid trans fats, hydrgenated ils and fatty cuts f meat that are high in saturated fats Animal prtein guidelines select lean cuts f meat (lin vs. rib), rganic pultry, wild caught vs. farm raised cld water fish and seafd, wild game, and mega 3 enriched eggs Dairy sensitivities and lactse intlerance are cmmn and may create gastrintestinal discmfrt and ther health prblems. Talk t yur health care practitiner abut enzyme therapy fr lactse intlerance and testing fr dairy sensitivities. If yu need t eliminate dairy altgether, take measures t ensure adequate calcium, magnesium and vitamin D levels are cnsumed Water Drink 8 glasses per day, limit fluids t 4 8 z. during meals Enjy the prcess f eating! Dn t rush, chew yur fd thrughly and avid eating while watching TV r wrking at yur desk. Healthy snack guidelines If yu include snacks, be sure t lwer yur serving sizes during meals t accunt fr the additinal snack calries If yu have the snacking gene yu will be dividing verall calries t include 3 meals and 1 2 daily snacks If yu DON T have the snacking gene, yu will divide calries int 3 meals and 0 1 snack per day 2011 JJ Virgin & Assciates, Inc. Page 1

2 Nutrient Percentage Breakdwn Balanced Diet 25% Fat 55% Carbhydrate 20% Prtein Each meal shuld include the recmmended nutrient amunts shwn in the plate, per yur specific calric guidelines. Optimal Nutrient Chices Clean Lean Prtein Chicken Turkey Cld water fish salmn, halibut Eggs Whey, pea, hemp r rice prtein pwder n sy r egg Lean red meats (beef, lamb) Wild game Greek style ygurt and cttage cheese Healthy Fats Raw nuts, nut butters and seeds Avcad Olive il and lives Ccnut milk, il and shredded unsweetened flakes Freshly grund flaxseed meal and il 2011 JJ Virgin & Assciates, Inc. Page 2

3 A wrd abut fats: MUFA (mnunsaturated fatty acids) MUFA is a healthy dietary fat fund in avcads, lives and live il and nuts. If yur test shws an increased benefit frm MUFA yu shuld fcus n eating these fds fr yur fat chices. PUFA (plyunsaturated fatty acids) PUFA is a fat that has prven t be beneficial, especially fr heart and brain functin. If yur test shws an increased benefit frm PUFA, yu shuld fcus mre n the Omega 3 MUFAs including cld water fish like salmn and halibut, seafd, and seeds like flax and hemp. Nn Starchy Veggies * Arugula Brussels spruts Celery Eggplant Green beans Leeks, nins Chard, Kale, Greens Asparagus Peppers Cabbage Lettuce Cucumber Mushrms Spaghetti Squash Bean sputs Brccli Cauliflwer Garlic Zucchini Parsley Fennel Radishes Spinach Shallts * Abve chart des nt include all nn starchy veggies High Fiber Carbs and Lw Glycemic Fruits Whle wheat prducts bread, crackers, cereals, pasta, trtillas ** Legumes black, navy, garbanz, lima, pint, white, kidney beans Brwn rice prducts bread, pasta, cereals, crackers, trtillas Winter squash acrn, butternut, pumpkin Beets Lentils Sweet ptat, yam Tmates Steel cut ats Barley ** Peas, split peas Turnips (gluten free) Rye ** Bulgur Cked carrts Ginger rt Quina Millet Jicama ** Cntains gluten 2011 JJ Virgin & Assciates, Inc. Page 3

4 Lw Glycemic Fruits Lw GI Best chices Berries anything with berry at the end f its name: Black, blue, straw, elder, lgan, rasp, gse, bysen, Apples Mderate GI Secnd best chices Cherries, melns, all citrus, peaches, plums, nectarines, Kiwi, apricts High GI Eat sparingly r after a wrkut Banana, mang, pineapple, papaya, grapes, watermeln Serving Sizes Lean Prtein Generally speaking, 1 serving f prtein will be: 4 z fr mst smaller wmen 6 z fr large r mre athletic wmen 6 z fr mst men 8 z fr large r very athletic men Prtein pwder serving guidelines: 1 scp fr 1200 calrie diets 2 scps fr 2000 diets (this will vary based n type f prtein pwder) Healthy Fats 1 serving fat = 1 tbsp live il; 1/4 small avcad; 4 z. cld water fish; 10 nuts; 1 tbsp. nut butter; r 5 lives Nn Starchy Vegetables 1 serving nn starchy veggies = 1/2 cup cked r 1 cup raw High Fiber Starchy Carbs and Lw Glycemic Fruits 1 serving high fiber starchy carb = 1/2 cup cked beans, grains, winter squash, r starchy veggies; 1 slice f bread; r 1 piece f fruit 2011 JJ Virgin & Assciates, Inc. Page 4

5 Nutrient 1200 Calrie Diet 2000 Calrie Diet Prtein 1 serving per meal per abve guidelines Fat High Fiber Carbs and Lw Glycemic Fruits Veggies 240 calries per day Lean animal prtein 2 eggs r 4 egg whites Prtein pwder (use abve guidelines fr serving size) ½ cup dairy, as nted 300 calries per day 1 serving per meal 660 calries per day 2 servings per meal; limit fruit t 2 servings per day 2+ servings per meal 5+ servings per day 400 calries per day Lean animal prtein 3 eggs r 6 egg whites Prtein pwder (use abve guidelines fr serving size) 1 cup dairy, as nted 500 calries per day 1 2 servings per meal 1100 calries per day 2 3 servings per meal; limit fruit t 2 servings per day 2+ servings per meal 5+ servings per day Snacks 0 1 snack per day (lwer serving sizes during meals if snacks are eaten) See snack ptins belw 1 2 snacks per day (lwer serving sizes during meals if snacks are eaten) See snack ptins belw Fds t limit r eliminate Chemical cuisine and prcessed fds if yu can t prnunce it skip it White fds rice, ptates, refined grains Alchl best chice is red wine. Limit t n mre than 1 glass daily Sy is relatively new t ur fd supply and has been indicated in numerus health cnditins. Limit cnsumptin t rganic sybean prducts nly r limit verall cnsumptin per yur health care practitiner s guidance Peanuts are legumes, and high in pr inflammatry mega 6 fatty acids. Select almnds, walnuts, macadamias, Brazil nuts, pistachis, r cashews instead Sugars and Desserts Eliminate fds with high fructse crn syrup, artificial sweeteners, jams, jellies, agave, mlasses, and all ther syrups. Replace with whle fruits r sweeten fds with xylitl. If yu crave dessert, select dark chclate r implement the 3 plite bite rule 1 2 times week take 3 plite bites f the abslute best dessert yu can find and give the rest away Chse briled, grilled, steamed fds ver fried, creamed, r battered nes 2011 JJ Virgin & Assciates, Inc. Page 5

6 Balanced Diet Simple Meal Ideas Be sure t use the Serving Sizes table fr yur specific calric guidelines and remember that yu dn t have t eat traditinal breakfast fds fr breakfast! Leftver chicken breast, salmn, and turkey burgers all qualify as acceptable breakfast prtein ptins. Breakfast Ideas Prtein Shake Use the recipe belw fr yur calric requirements Eggs ver easy n rye tast* with side f berries Leftver grilled chicken breast r salmn with side f chpped apples tssed with cinnamn and sliced almnds (skip almnds if yu chse salmn) Whle grain trtilla * rlled up with turkey, smashed avcad and chpped lettuce Greek style ygurt tpped with chpped berries, and freshly grund flaxseed meal Steel cut ats stir in prtein pwder, tp with cinnamn and ccnut milk 1200 Calrie Diet 2000 Calrie Diet Prtein Shake Recipe 1 scp prtein pwder 1/8 c ccnut milk ¾ c water 1 Tbsp flaxseed meal 1 c fruit 2 scps prtein pwder ¼ c ccnut milk ¾ c water 1 Tbsp flaxseed meal 1 c fruit Lunch and Dinner Ideas Large green salad tssed with chpped nn starchy veggies, black beans, chpped chicken r turkey. Dress with live il vinaigrette Grilled turkey burger n whle grain bread * tpped with mashed avcad and lettuce, side f shredded cabbage with vinaigrette dressing Grilled salmn filet, with sides f rasted asparagus and brwn rice Lean beef (lin cut), briled and tpped with sliced mushrms and nins sautéed in live il, side green salad and sweet ptat Omelet laded with sautéed spinach and mushrms, side f sliced tmates Healthy Snack Ideas Sliced apple with almnd butter Layer green lettuce leaf with sliced turkey, avcad rll up and eat Brwn rice cake smeared with avcad and tpped with sliced chicken Mini shake ½ f yur shake recipe Berries tpped with chpped walnuts * Cntains gluten Disclaimer: The abve dietary guidelines are nt exact, but are clse enugh t supprt yur persnalized genetic dietary prfile JJ Virgin & Assciates, Inc. Page 6

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