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I’ve just started and done the first week’s menu, but rather than follow a prescribed menu (diet) I just want to know the formula/ guidelines for selecting my own foods throughout the day. Is there a formula somewhere here that can help me to choose my own meals? I know there is a menu planner, but I want to be able to know the formula so that I can use any of the foods I have to select and prepare a meal on the go, Independant of a computer selection process.
Your daily intake should include;
Grains, Fruits, Veggies, Dairy, & Protein dailyGrains = 6 ounces a day
Vegetables = 2.5 cups
Fruits = 1.5 cups
Dairy = 3 cups
Protein Foods = 5 ounces
That is based on a 43 year old female, 143 lbs, at 5’4″.
Every meal should contain;
1)Proteins; like dairy products, beans, chicken, fish, tofu, and tempeh
2)Carbs; like whole grains, brown rice or quinoa, foods made with whole grain such as cereals or bread, and fruit.
3)Healthy Fats; like nuts, seeds, nut and seed butters, olive oil or canola oil, and avocado
4)Fiber; like Fruits, veggies, nuts, and whole grainsThe exact quanity of each depends on your age, weight, gender, height and activity level.
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