Nutrition Cheat Sheet printable pdf download

Nutrition Cheat Sheet

AVOID THE BIG BAD 3

CHEAT SHEET

Foods high in sugar and vegetable oils

AVOID

WILL SLOW YOU DOWN

Chips, store-bought dips, french fries, onion rings, batter fried foods,

tempura, cheese crackers, store-bought salad dressing, soda, candy,

energy drinks, sweet cereal

Starchy and sweet foods

CAUTION

1-3 SERVINGS PER DAY—ANY MORE CAN BLOCK FAT BURN

1 slice Homemade pie, 1 scoop ice cream, apple-sized fruit, 8 oz fruit juice,

2 Tbsp dried fruit, bagel, 2 slices bread, 1 cup quinoa, 1 cup beans, 1 cup

oatmeal, 2/3 cup pasta, 2/3 cup rice

Veggies & high quality protein dishes

A NUTRITIONAL TRIPLE-DOUBLE—THEY DO IT ALL!

Fresh veggies, cooked veggies, grass fed beef, pasture eggs, free-range

chicken, humanely raised pork, lamb, pastured, whole milk, Pastured yoghurt

and cottage cheese, pastured cheeses, wild-caught fish, stock based soups

Healthy Fats & Oils to Enjoy:

Toxic Fats to Avoid:

Pasture butter, olive oil, coconut oil, peanut oil, palm oil,

Canola, corn, cottonseed, soy, sunflower, safflower and all

almond oil, macadamia nut oil, avocado oil, sesame oil,

hydrogenated oils. For example, hydrogenated palm oil is

walnut oil (don't cook with), flax seed oil (don't cook with)

often added to peanut butter

Nutrition Cheat Sheet