Advances in nutritional science have brought us important insights into what goes into a healthy diet:

 Protein is essential to control your appetite and to nourish and protect your muscles.
 Fiber from fruits, vegetables and some wholegrains is important to maintain balanced intestinal function and clear toxins from the body.
 Healthy fats are necessary to rebalance the good and bad fats in your diet.
 Colourful fruits and vegetables provide unique plant nutrients and antioxidants that protect the health of the most important organs in your body.

Protein helps build and maintain strong muscles. Try to consume 75 to 100 grams of protein each day. Eating protein at every meal also helps control hunger. The best protein-rich foods are those that are low in fat, such as high-protein breakfast shakes, chicken or turkey breast, egg whites, fish and shellfish, very lean cuts of red meat and low-fat or non-fat dairy products. Limit high-fat protein foods such as cheese, most red meat cuts, sausages and full-fat dairy products.
Milk protein is a high-quality protein that can be helpful in balancing your diet. If you are lactose intolerant, you can substitute soy products without losing any key nutrients.

You should get 25 grams of fibre per day for optimum wellness from a combination of whole grains, fruits and vegetables. Whole grains are made up of an outer shell of fibre, an inner portion rich in starch and a germ centre rich in protein. Try to choose whole-grain foods, such as whole grain breads and pasta, brown rice and cereals such as rolled oats and shredded wheat, whenever possible.
Fibre ensures smooth intestinal flow and slows down the emptying of the gastric system. Adequate fibre supports cardiovascular health.

Healthy fats that occur naturally in nuts, avocados and olive oil are some of the healthiest fats you can consume.
Ocean-caught fish also provide healthy fats that could help reduce the risk of heart disease when eaten three to four times per week as part of a healthy balanced diet. Good fats are essential for the normal development and functioning of the brain.

Fats such as oils, butter, margarine, mayonnaise and foods rich in fats such as salad dressings, sauces and gravies should be limited.

Colourful fruits and vegetables are the foundation of your daily menus. Full of vitamins and minerals, they help maintain your organs and immune system, keeping your body strong. Fruit and vegetables are organized into seven unique colour groups:

Each color group provides vital but different phytonutrients, which help our bodies to perform more efficiently. Eat food from all the colour groups to reap all the benefits.

Simply eating more fruits and vegetables is not the answer - they must be the right fruits and vegetables. Starchy vegetables such as peas or lentils (200 to 250 calories per cup) are healthy, but they contain more calories than you may want. If you need to eat more to satisfy your hunger, add colourful vegetables. For example, spinach and asparagus are better choices than higher calorie corn and peas. A cup of spinach topped with half a cup of tomato sauce has only about 90 calories, but it gives you nutrients from two colour groups.

GREEN: Enjoy often				YELLOW: Eat occasionally
	serving size	calories			serving size	calories
Most vegetables	1 cup, cooked	40-60		Apple juice	1 cup	150
Apple	1 medium	80-100		Grapefruit juice	half a cup	50
Banana	1 average	90		Pear	1 medium	100
Cherries	15 cherries	85		Peas	1 cup	140-150
Grapefruit	half a fruit	40		Pineapple juice	1 cup	140-150
Kiwi	1 large	50-60		Whole-grain bread	1 slice	80-100
Mango	half a fruit	80		Barley	1 cup, cooked	207
Orange	1 large	85		Black beans	half a cup	150
Peach	1 large	60-70		Grapes	1 cup	100-120
Plums	2 small	60		Kidney beans	1 cup, cooked	200-230
Strawberries	half a cup	40-50		Lentils	half a cup	120
Tomato juice	1 cup	40-50		Soybeans	half a cup, cooked	150-160
Apricots	2 whole	50-60		Cranberry juice	half a cup	60-80
Orange juice	half a cup	50-60		Oatmeal	1 cup	130
Papaya	half large	75
Pineapple	half a cup	75
Pumpkin	1 cup	70-80
Shredded wheat	1 cup	110-140
Toasted oats	1 cup	120
Watermelon	1 cup	50

Remember a cup is a container that holds 250ml of water!

Contact Number

082 49 73704

email: snieman@mweb.co.za

Information Source: Herbalife
- Modified
© Copyright to Herbalife

Site design by INTER-LINK