SUPERFOODS REFERENCE GUIDE

10/21/20241 min read

SUPERFOODS REFERENCE GUIDE

Proteins Recommendation:

(10-35% of total calories / day)

chicken breast, skinless chicken wings, shrimp, egg, salmon, tuna, Lean red meat, beans, tofu

nuts, skim cheese stick, Plain fat-free Greek yogurt, skim milk, skim cottage cheese

Carbohydrate Recommendation:

(45-65% of total calories / day)

Mixed beans, oatmeal, barley, popcorn, quinoa, legumes, whole grain bread, whole grain breakfast cereal, whole grain pasta, potato, brown rice

Other carbs (vegetables and Fruits)

Fruits: apple, berries, kiwi ... Veggies: green leaves

Good fats Recommendation:

(20-35% of total calories / day)

unsalted mixed nuts, Avocados, olive oil, flaxseeds, chia seeds

Water Recommendation:

(13 cups per day for men / 9 cups for women)

Other drinks (in moderation )

Herb tea, hot or cold unsweet fresh green tea, coffee (without adding anything)