Follow these suggestions daily
What’s in a serving?
1 Cup leafy greens or 1/2 cup non-leafy vegetables
1 small fruit or 1/2 cup chopped fruit
1 slice whole wheat bread
1/2 cup whole-grain cereal (oats, rice, quinoa)
3-4 gm, meat, 1/2 cup legumes or 1/4 cup nuts or seeds
1 cup (80gm) milk, or yogurt
1 Table spoon healthy oil (olive, coconut, flax)
1/2 avocado
1/3 cup sea vegetables, or
1 Table spoon nutritional yeast
Booster foods (nutritional yeast, spiruline, sea vegetables) 2-4 servings
Fruits 3-4 servings
Dairy Products 2-3 servings
Whole grains (low-glycemic choices) 2-4 servings
High quality oils, fats, 2-3 servings
High-quality proteins 3-4 servings
Vegetables 5-7 servings
Exercise Daily
Pure water 8-10 glass a day
Brought to you by the Isla Vista Food Coop Kitchen, making it easy for you to be the healthiest version of yourself!
