Nutrition Tips

• Egg Whites boost energy all day long.
• Artichokes Strengthen Immunity
• Yellow Peppers fight stress
• Orange Juice protects your heart
• Radishes help improve digestion
• Eating at the right times:
  • 7:00 - 8:00AM:  Fuel with protein and complex carbs
  • 10:00AM:  Prevent energy dips with a fiber-rich snack
  • 12:00 - 1:00PM:  Boost stamina with a protein lunch
  • 3:00PM:  Recharge with complex carbs
  • 6:00PM:  Gently wind down with fiber-rich grams
• The following are examples of what a serving size should be
  for each category in the pyramid.
  • Bread, Cereal, Rice, and Pasta Group
    6 to 11 Servings Per Day
    • 1 slice of bread
    • 1 ounce of ready-to-eat cereal
    • 1/2 cup of cooked cereal, rice, or pasta
  • Vegetable Group
    3 to 5 Servings Per Day
    • 1 cup of raw, leafy vegetables
    • 1/2 cup of other vegetables, cooked or chopped raw
    • 3/4 cup of vegetable juice
  • Fruit Group
    2 to 4 Servings Per Day
    • 1 medium apple, banana, or orange
    • 1/2 cup of chopped, cooked, or canned fruit
    • 3/4 cup of fruit juice
  • Milk, Yogurt, and Cheese Group
    2 to 3 Servings Per Day
    • 1 cup of low fat or nonfat milk or yogurt
    • 1 1/2 ounces of low fat or nonfat natural cheese
    • 2 ounces of low fat or nonfat processed cheese
  • Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group
    2 to 3 Servings Per Day
    • 2-3 ounces of cooked lean meat, poultry, or fish
    • 1/2 cup of cooked dry beans or 1 egg counts as 1 ounce of lean meat.
    • 2 tablespoons of peanut butter or 1/3 cup of nuts counts as 1 ounce of meat.
• Here's the whole list of foods that burn calories for those who want to know:

  BEETS	DILL PICKLES
  BROCCOLI	LETTUCE
  CAULIFLOWER	MUSHROOMS
  CELERY	GREEN BEANS
  CUCUMBER	SPINACH