GENERAL Nutrition GUIDELINES

Pick at least one food item from each category for every meal

Protein Carbohydrate Fat

• Egg • Fruits (low glycemic index • Oils (almond, avocado, • Chicken fruits—apple, berries, cherries, peach, coconut, flaxseed, grapeseed, • Fish (salmon, pear, orange, grapefruit, passion fruit) macadamia, olive, sesame, herring, mackerel, • Non starchy vegetables (Artichoke, walnut) sardines, trout, tuna) Brussel sprouts, cauliflower, eggplant, • Butter (grass-fed) • Shell sh mushrooms, peppers, sprouts, tomato, • Ghee • Turkey bean sprouts, asparagus, broccoli, • Mayonnaise (made with • Beef celery, greens (collard, kale, mustard, avocado or olive oil) • Pork turnip), okra, radish, swiss chard, • Coconut milk 1 • Tofu 2 summer squash/zucchini, green 3 • Avocado • Yogurt (plain, Greek) beans, cabbage, cucumber, • Olives • Cheese (cottage, onions/green onions, salad greens • Sour Cream mozzarella, goat, (endive, lettuce, romaine, spinach, • Cream feta, ricotta) arugula), bamboo shoots, chayote, • Nuts and nut butter (almonds, • Milk (whole) heart of palm, kimchi, leeks Brazil nuts, pecans, • Legumes (beans, • Starchy Vegetables (potato, sweet pistachios, cashews, lentils) potato, yucca, malanga, corn, beets, hazelnuts, macadamia, plantains) walnuts, pine nuts, soy nuts) • Legumes • Seeds (chia, flaxseed, hemp, • Whole Grains (quinoa, wild rice, gluten pumpkin, sunflower, sesame) free oats)

Medical Center examples of meals

Breakfast Lunch Dinner

Example 1: Example 1: Example 1: • Plain Greek yogurt • Chicken • Salmon • Blueberries • Brussel sprouts • Green beans • Hemp seeds • Coconut oil (used to sauté • Shaved almonds Brussel sprouts) Example 2: Example 2: • Whole egg Example 2: • Ground turkey • Onions, peppers, • Black beans • Asparagus mushrooms • Tomato salad • Avocado oil 1 • Avocado 2 • Olive oil (dressing) 3 Example 3: Example 3: Example 3: • Grass fed beef • Cottage cheese • Tuna salad • Quinoa • Strawberries • Ezekiel bread • Broccoli • Walnuts • Spinach, cucumber • Flaxseed oil • Mayonnaise

***Please be advised that certain foods may need to be eliminated and quantities adjusted depending on different conditions, intolerances, allergies, food preferences, personal goals, etc. A Registered Dietitian (RD) can help you tailor your personal meal plan.***

Medical Center