0 - Access key details
1 - scroll top
2 - header search

The Big Three

Grains: "Come Back to Earth"
Carbohydrate = FUEL for the Brain and Muscles

Main sources are breads, cereals, grains, beans, fruits and vegetables.
What to look for in a grain: the least processed forms of grain you can find.
Think brown and found close to the ground!
The best choices will have more than three grams of fiber per serving.

Protein: "The Less Legs the Better"
Protein = Building Blocks For Our Bodies

Protein builds muscle and maintains the immune system.
Main sources are lean meats, low-fat dairy, eggs and beans/legumes.
What to look for: lean protein sources. Typically, the less legs on the animal the protein came from, the better it is for you.
Try to include a lean protein source with every meal.
Protein needs increase with activity. Intake ranges from .5 grams (recreational exerciser) to 0.8g (building muscle mass) of protein per pound of body weight. You will never need more than 1 gram per pound for health or muscle mass gains. The palm of your hand equals about 30-40 grams of protein.

Fats: "Eat Healthy Fat"
Healthy Fats = Energy Density

Healthy fats provide energy, help to regulate blood sugar, improve cholesterol and keep you feeling full.
Omega-3 fatty acids improve cognition, decrease inflammation and enhance heart health. They are considered essential because your body cannot make them; you must get them through food. Omega-3s are found in fatty fish like salmon, trout and tuna, as well as flaxseed, walnuts and omega-3 fortified foods.
Try to get one serving of healthy fat per meal (two total servings of fatty fish per week).

Choose Your Fuel:

	High Octane Fuel: 91	Regular Octane Fuel: 89	Low Octane Fuel: 87
Carbs (Grains)	Beans (black, kidney, navy) Chickpeas Blackeyed-peas Brown rice, corn Green peas High-fiber crackers Lentil, black bean and pea soup Low-fat refried beans Sweet potato/yam Whole-grain bread Whole-grain bagels Whole-grain cereal Whole-grain tortillas Whole-grain waffles	Baked beans Baked chips Boiled new potatoes Cereal bars Corn tortillas Cornmeal/cornbread Crackers Cream of wheat Flour tortillas French bread French toast Hamburger/hot dog buns Macaroni Pancakes Pasta Pita bread Pretzels Ravioli Rice cakes Spaghetti Waffles White bread White rice	Biscuits Croissants Doughnuts Fettuccini alfredo French fries Hash browns Mashed potatoes Muffins Pop tarts Refried beans Sugary cereals
Protein	95% ground beef or turkey Beans and peas Chicken, white meat/skinless Deli meat (turkey, ham, beef) Eggs (especially omega 3 eggs) Egg whites Lean beef steak Lean ham steak Lean jerky Low-fat cottage cheese Yogurt Milk: Non-fat and 1% Nut butters: Almond/peanut Non-fried fish Tofu Trimmed pork chops Tuna (in water) Turkey, white meat/ skinless	85% ground beef or turkey Chicken, dark/skinless Milk: 2% and low-fat flavored Turkey, skinless/dark Turkey bacon Turkey sausage	75% ground beef or turkey Bacon Beef or pork ribs Bratwurst Chicken, with skin Fried chicken Fried fish/seafood Frozen pizza Ham on bone Regular cottage cheese low-fat Whole milk/ chocolate milk
Fat	Avocado Flax seed and flax oil Natural almond butter Natural peanut butter Olive oil Canola oil Peanuts Pumpkin seeds Raw almonds Raw cashews Raw pecans Raw pistachios Raw walnuts Sunflower seeds	Butter (in small amounts) Dry-roasted nuts/seeds Reduced fat mayo Reduced fat salad dressing Reduced fat sour cream Reduced fat cheese Regular peanut butter	Fried foods Honey-roasted nuts/seeds Margarine Mayonnaise Ranch and other salad dressing Regular cheese Sour cream Coconut oil

The Big Three

Grains: "Come Back to Earth" Carbohydrate = FUEL for the Brain and Muscles

Protein: "The Less Legs the Better" Protein = Building Blocks For Our Bodies

Fats: "Eat Healthy Fat" Healthy Fats = Energy Density

Choose Your Fuel:

Grains: "Come Back to Earth"
Carbohydrate = FUEL for the Brain and Muscles

Protein: "The Less Legs the Better"
Protein = Building Blocks For Our Bodies

Fats: "Eat Healthy Fat"
Healthy Fats = Energy Density