The following article has been submitted my Melita Franzen. Melita is a personal trainer who believes strongly in the Mind, Body, Spirit connection. This is an example of content she uses for her students. If you have any questions about the information below, you can contact Melita at: Melita@LifeTransformations360.com

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Guidelines for Healthy Eating

I. Proteins (Two – 3 oz. servings per day) *(No Pork)

A. 40-60 gms/day (depends on activity levels)

B. Complete

1. Dairy products - ½ cup milk, and/or 1 oz. cheese

2. Eggs

3. Fish

4. Poultry (white meat)

5. Red meat (lean cuts/occasional)

6. Nuts and seeds (24 almonds, raw =1oz.)

7. Soybeans (1/2 cup 17 gms. protein)

8. Soy products

a. Miso (1/2 cup 12 gms. protein)

b. Tempeh (1/2 cup 19 gms. protein)

c. Tofu

II. Vegetables (Two – ½ to 1 cup serving, 2 or 3 times per day)

A. Green Leafy and Non-Starchy

1. Broccoli

2. Cabbage

3. Collard greens

4. Kale

5. Turnip greens

6. Mustard greens

7. Spinach

8. Green Beans

9. Lettuce

a. Romaine

b. Leaf

III. Low-Starch Vegetables (Two – ½ cup servings per day)

A. Artichokes

B. Carrots

C. Cauliflower

D. Asparagus

E. Cucumbers

F. Celery

G. Tomatoes

H. Zucchini

I. Water Chestnuts

J. Turnips

K. Eggplant

L. Mushrooms

M. Snow Peas

N. Sprouts, Alfalfa

IV. High Starch Foods - Limited

A. Bread * (once per day, one serving)

B. Cereals and Grains * Whole grain, no sugar

C. Dried beans and peas (1/2 cup 7-10 gms. protein), twice a week

D. Pastas * ½ cup per week

E. Popcorn – occasional

F. Yellow Vegetables

1. Squash - twice per week

2. Corn - fresh, mature, once per week

3. White & Sweet Potatoes/Yams – moderation, ½ cup per wk

4. Split peas - ½ cup per wk

G. Syrups & sugars * occasional

V. Grains

A. Cornmeal (1/4 cup 8 gms. protein)

B. Couscous (1/4 cup), occasional

C. Rice (brown, basmati, jasmine, sweet) ½ cup, twice a day

D. Oats ½ cup

*Foods to minimize

• Choose fresh lean meats and plant-based proteins over fatty cuts of meat like beef and pork.
• Choose whole grain carbohydrates like brown rice, whole wheat bread and pasta, oats, and avoid refined and enriched carbohydrates like bread and sugary cereals.
• Choose heart-healthy fats (olive and canola oils, nuts) and avoid hydrogenated oils (also known as trans fatty acids) in processed foods.
• Choose raw or organic pure cane sugar and avoid artificial all sweeteners.
• Avoid high fructose corn syrup.
• Choose fresh or frozen fruits and vegetables and avoid canned foods.

And don’t forget to:

·Exercise Regularly. When we exercise, the brain releases mood-enhancing chemicals that can help relieve the effects of stress. (4-5 days per week for 30 minutes). Find something you enjoy and just keep moving!
·Get More Sleep. When the body is well rested, it is better able to cope with stressful situations and emotions. 
·Eat a Balanced Diet. Eating healthy foods will improve both body and mind. 
·Slow Down. Take time to enjoy hobbies, family, friends, and free time. 
·Practice Relaxation or Meditation. Spending time stretching or breathing can help you collect your thoughts and promotes overall healing. 
 
Enjoy health, harmony and peace!