How to create a Body-for-LIFE meal:
| 1. | A portion is the size of a deck of playing cards, the size of your closed fist or the palm of your hand for all solid foods. |
| 2. | One cup for all liquids. |
How to create a Body-for-LIFE meal:
1 | Protein
Choose a portion of lean protein | | | Chicken breast | | Ground turkey | | Fish | | Steak | | |
2 | Carbohydrates
Choose a portion of complex carbohydrates | | | Small baked potato | | Sweet potato | | ½ cup of brown rice | | 2 slices of whole-wheat bread | | |
3 | Vegetables
Add a portion of vegetables to at least two meals each day | | | Broccoli | | Asparagus | | Lettuce | | Carrots | | |
4 | Essential fats
Consume one tablespoon of unsaturated oil daily or three portions of salmon per week | | | Avocado | | Sunflower seeds | | Cold-water fish | | Natural peanut butter | | |
5 | Water
Drink at least 10 glasses of water each day. | | | Drink a glass of water with every meal and during workouts. | |
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