A plan you cannot live with is a plan you will quit. Your nutrition plan is built around the food you already cook and enjoy.
The plate
- Half the plate: vegetables or salad.
- A quarter: protein — chicken, fish, eggs, beans, lean beef.
- A quarter: rice, tortillas, potato, plantain or bread.
- A little fat: avocado, olive oil, cheese.
Small swaps that add up
- Water or unsweetened drinks instead of soda and juice.
- Beans cooked without extra lard or fat.
- Grill or bake instead of frying, most of the time.
This information is educational and does not replace care from a doctor, nutritionist or other qualified professional.