The following is a condensed list of common food items. This list will help you learn how to categorize food items into protein, carbohydrates and fat and how to create balanced meals. Follow the list below to aide with balanced eating!
If having 2 carbohydrates in one meal, such as brown rice and broccoli for example, aim to have smaller portions of each to keep your blood sugar from spiking.
Though cheese contains a small amount of protein and mostly fat, consider it your source of fat. Add additional protein and carbohydrates to create a balanced meal. Please note that cottage cheese is very high in protein and therefor considered a protein.
Milk has a combination of protein, carbohydrates and fat (unless using fat free or skim). To add milk to a meal, it’s best to read the nutrition label and then add protein, carbohydrate and fat to make a complete meal.
All food items are either a protein, carbohydrate or fat (or combination). Because of this, all foods can be included in your plan by figuring out what the food is (protein, carbohydrate, fat or combo) and then adding the missing macronutrients (protein, carbohydrate or fat) to create a balanced meal. If you are unsure what the food item is, simply check the nutrition label.
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