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True Nutrition is based on fact blah blah

Salmon
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Image by Inha Pauliuchenka
Food is Medicine. Create Your  Prescription.
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Nutrition Prescription

  • EAT A PLANT-FORWARD DIET INCLUDING A VARIETY OF SOURCES

  • PRIORITIZE WHOLE GRAINS

  • DRINK AT LEAST 8 CUPS OF WATER PER DAY

  • FOCUS ON HEALTHY, UNSATURATED FATS

  • STAY ACTIVE! AIM FOR 150 MINUTES PER WEEK

  • LIMIT HIGHLY PROCESSED FOODS

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Macronutrient Breakdown

Protein

Protein is essential to organs, muscles, tissues, bones, skin and hair but instead of going for as MUCH protein as possible, go for the highest quality possible and focus on variety. Try wild-caught salmon, organic chicken, grass-fed beef, free-range eggs, lentils, organic soy.  

Carbohydrate​

Carbs are not the enemy. Unprocessed, fiber-rich carbohydrates can fuel your body, reduce cravings and keep you thinking clearly all day. Choose a variety of fruit, whole grains, beans, and starchy vegetables throughout the day to keep you alert and energized. 

Fat​

The "no-fat" days of the 90's are gone. Choose healthy fats in small portions to help you stay full, absorb vitamin D and keep hormones balanced. Olive oil, nuts, seeds and avocado are great choices. Aim for 1-3 TBSP servings, depending on your energy needs.

Berries

Facts on Fruit

Fruit is a healthy, high-fiber choice. Some avoid it "because of the sugar content." Stick to 1/2 cup fresh fruit servings and pair your fruit with a healthy fat or quality protein. Try an apple with peanut butter, or a clementine orange with a small handful of almonds. 

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It's in Your Hands

All foods fit in a healthy diet, in moderation.  Portion management is key to ensure you're meeting your nutrient needs.

Here

Directions

Here

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Your Protein

Have portion of MyPlate here with example sources?

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Your Carbs

Daily 6 serv women, 10 for men show sample day?

Image by Christina Rumpf

Your Produce

Focus on Fresh/frozen, non-starchy emphasis?

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REAL Challenge

At least 2 meals/day following MyPlate

REAL RD's

Wendy eats 1/2 plate fresh vegetables with each slice pizza Fridays.  Adds fresh tomatoes & kale or spinach to everything from homemade mac-n-cheese to eggs.

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REAL
Challenge

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