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

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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.