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HOW TO CREATE A BODY-FOR-LIFE MEAL

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Employ our common sense approach for portion control. For a portion of lean protein, visualize the palm of your hand with no thumb or fingers. For a portion of complex carbohydrates and vegetables, visualize your clenched fist. For a portion of essential fat visualize your thumb.

How to create a BODY FOR LIFE meal:

1.Protein
Choose a portion of lean protein. (one portion is approximately the size of the palm of your hand with no fingers)
Chicken breast,
Ground turkey,
Fish,
Steak,
More suggestions
2.Carbohydrates
Choose a portion of complex carbohydrates (one portion is approximately the size of your clenched fist)
Small baked potato,
Sweet potato,
Brown rice,
Whole-wheat bread,
More suggestions
3.Vegetables
Add a portion of vegetables to at least two meals each day
(one portion is approximately the size of your clenched fist)
Broccoli,
Asparagus,
Lettuce,
Carrots,
More suggestions
4.Essential Fats
Consume one portion of unsaturated oil daily or three portions of salmon per week
(one portion is approximately the size of your thumb)
Avocado,
Sunflower seeds,
Cold-water fish,
Natural peanut butter,
More suggestions
5.Water
Drink at least 10 glasses of fluid each day.
Drink a glass of water with every meal and during workouts.

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