Nutrition Made Easy Print

By the SHAPE Team

  Serving Tips & Examples
Water 2-3L Keep a bottle of water by your desk
Meals/Snacks Eat 5-6 times per day; spaced 2-3 hours apart Having 3 smaller meals and snacks rather than 3 big meals
Whole Grains 6-10 servings Whole wheat breads, pasta and wraps
Lean Meats 2-3 servings/week Lean turkey, chicken and beef:
Limit consumption of red meat to NO more than 2 servings per week
Fish 1 serving (3 oz) 3-4 times/week:
These foods are high in omega-3 fatty acids, a type of fat that has numerous health benefits
Cold water fish; or 1 tbsp of flax seed oil
Nuts/Seeds Used in moderation Pecans, walnuts, sunflower seeds, almonds, peanuts and pistachios
Fibre Daily: This will help level out your blood lipids and cholesterol as well as help protect against development of bowel cancer Black beans, Romano beans, lentils, Bran Buds
Fruit and dark green leafy vegetables
Dairy 2-3 Servings Use skim milk or skim milk products such as low fat yogurt and cheeses

DISCLAIMER
The information on www.shapehealthandwellness.com is for educational purposes only. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Please consult your physician or book a consultation with SHAPE before changing your diet or exercise program, for diagnosis and treatment of illnesses and/or injuries, for advice regarding medications, and prior to making use of any of the information within our website, articles or newsletters.
 
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