Fruit: Eat a minimum of two pieces a day. Three or four is even better.
Vegetables: Eat a minimum of 3 ½-1 cup servings per day. The more the merrier.
Whole Grains: Eat a minimum of 6 servings a day. This includes brown rice, whole wheat flour, whole wheat couscous, etc.
Lean Protein: Eat a minimum of 2 servings a day. This food group includes beans, nuts, tofu, chicken breast, turkey.
Fat-free Dairy or Calcium-fortified Soy Products: Eat two to three servings a day. This group includes fat-free milk, soy milk, fat-free cheese, regular and soy yogurt, etc.
Healthy fats: 1-2 tsp. per day. This group includes olive oil, soy, and corn oil.
If you go to the store and use the above list as your shopping list and combine it with the calorie counting you will lose weight and feel great. End of story. If you want to make your weight loss even easier, you will use these proportions:
• 45-65% calories from Carbohydrates (the majority from whole grains)
• 10-35% calories from lean Protein
• 20-35% calories from Fat (the majority from healthy fats)
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