abaway pro Fitness Equipment Manuel du propriétaire - Page 13

Parcourez en ligne ou téléchargez le pdf Manuel du propriétaire pour {nom_de_la_catégorie} abaway pro Fitness Equipment. abaway pro Fitness Equipment 17 pages.

AbAwaymanualENGLISH.qxd
7/24/06
Portion Sizes
for Weight Control
Carbohydrates (grains, fruits, and beggies)
Bread
1 slice
Bagel
1/2 medium
English muff
1/2
Muffin
small
Pasta
1/2 cup
Rice
1/2 cup
Cereal
1oz
Cooked cereal
1/2 cup cooked
Raw fruit
1 medium
Canned fruit
1/2 cup
Juice
3/4 cup
Dried fruit
1/4 cup
Proteins (Meats, Dairy, and Nuts)
Turkey
3oz
Chicken
3oz
Fish
3oz
Lean red meat
3oz
Milk, non-fat
1 cup
Yogurt, low fat
1 cup
Fats and Oils
(Use all these sparingly, but focus on the monounsaturated liquids like Olive oil, Canola oil, or
Peanut oil.)
Oil
2T
Butter
2T
(Be sure to use Trans Fatty Acid-Free Products)
10:42 AM
Page 24
O w n e r 's Manual
Raw, leafy veggies
1 cup
Raw, chopped veggies
1/2 cup
Cooked veggies
1/2 cup
Hard Cheese
1
Processed Cheese
2oz
Raw nuts
? cup
Margarine
1T
Fat Free Spreads
2T
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O w n e r 's Manual
A B - AWAY PRO'S
H E A LTHY FOOD
C H O I C E S
These are the foods I recommend choosing when planning our day. They are the
highly nutritional and fat burning foods. I suggest eating healthy meals form this chart six
days out of the week and on the 7th day, give yourself a free day, eat what you want with in
reason. You've got to live a little right? Do still pay attention to your portions please!!!
PROTEINS
CARBOHYDRATES
VEGGIES
Egg whites/
Whole wheat bread
Green beans
Substitute
Skim-no fat milk
Whole wheat pita
Broccoli
Low/no fat
Wheat, grain bagel
Asparagus
Cottage cheese
Chicken breast
Wheat English muff
Carrots
Turkey breast
Brown steamed rice
Cucumber
Tenderloin beef
Grapes
Lettuce
Halibut
Cantaloupe
Mushrooms
Salmon
Banana
Tomato
Swordfish
Apple
Spinach
Lobster
Orange
Peas
Crab
Strawberries
Onion
Red snapper
Oatmeal
Cabbage
Shrimp
Non fat yogurt
Celery
Haddock
Pasta
Brussels sprouts
Orange rufy
Beans
Zucchini
Tuna (white)
Potato
Soybeans
25
GOOD FATS
Mono-unsaturated fats
Canola oil
Olive oil
Peanut oil
Avocado
Fat free spreads
All natural
peanut butter
Almonds
Flax seed oil