Tip 10. Focus on nutrient balance instead of calorie counting

Making sure an eating occasion has carbs, protein, and fat instead of just counting calories (like a 100-calorie pack) delivers better energy and fat loss results by giving the body what it needs, like quick- and longer-digesting nutrients so you stay full longer.

Qualitarian Nutrition Plan

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QUALITARIAN NUTRITION PLAN
Quantity Proper portion sizes	Quality Food vs. Chemistry Lab Projects No: partially hydrogenated oil; high fructose corn; artificial colors or sweeteners; hormones; antibiotics; GMOs. YES: USDA organic; Non-GMO project verified; Sustainable seafood; Grass-fed/finished	Balance Carbs + Protein + Fat + Non-Starchy Vegetables Approx 1 serving each per eating occasion	Frequency “Eating Occasion” “Nutrition Pit Stop” Approximately every 3 hrs
Your Rx: For most 1 serving each of carb + protein + fat + non-starchy vegetables.

CARBS Serving size: As indicated OR ½ cup OR your fist OR 6oz OR on a label 15g Total Carb Grains**** amaranth; barley; buckwheat; bulgur; kamut; millet; oatmeal, cooked (3/4 cup); oats, whole (1/3 cup); quinoa; spelt; rices;     pasta /pita/bread/crackers/ tortilla: whole grain, sprouted Fruit**** apple (1 medium), apricots (3 medium), banana (1/2), cherries (15), blackberries (1 cup), blueberries (1 cup), cantaloupe (3/4 cup), orange (1 large), fresh figs (2), grapefruit (1 whole), grapes (15), lemons & limes (unlimited), mango (3/4 cup), pear (1 medium), melon (3/4 cup), nectarines (2 small), papaya (3/4 cup), peaches (2 small), pineapple (3/4 cup), plums (2 small), raspberries (1 1/2cups), strawberries (1 1/2 cups), tangerines (2 small); organic juice (4 oz) Dairy/Dairy Substitutes* almond, rice, coconut, hemp and soy milks; coconut water, plain (11 oz); milk, yogurt / kefir Starchy Vegetables & Legumes* beets; carrots (1/2 cup cooked or 2 medium raw or 12 baby); corn; peas; sweet potatoes or yams (1/2 medium baked); vegetable juices: carrot, beet, tomato (6 ounces); winter squash: acorn, pumpkin, butternut; tigernuts: bean dips: hummus Sweeteners**** sugars (cane, coconut), raw honey, syrups (agave, coconut, maple, yacon) 1 Tbsp	CARBS & PROTEIN Serving size: As indicated OR your fist OR 15g Carb & 7-15g Protein Beans/Bean-based Foods**** beans: adzuki, black, cannelloni, edamame, garbanzo, kidney, lentil, lima, mung, navy, pinto, etc.; bean soups (3/4 cup); bean dips (1/4 cup); soy or veggie burger (4 oz); tempeh (3 oz); tofu (fresh: 8 oz, cube: 3.5 oz) Grains / Crackers / Bars**** Quinoa; crackers; bars Dairy * cottage cheese; mozzarella; ricotta, Greek yogurt (6 oz)	PROTEIN Serving size: As indicated OR “Palm of your hand, no fingers” Meat, Fish, Eggs**** beef; bison/buffalo; game; chicken; Cornish hen; eggs (1 whole or 3 whites); fish; lamb; shellfish; turkey Protein Powders**** Whey; hemp; rice; pea; blends (carbs <3g svg)	FAT & PROTEIN Serving size: As indicated OR 1 oz OR <15g Fat & >6g protein Nuts*** almonds, peanuts, pistachios (1/3-1/4 cup) Seeds*** Hemp, sunflower (1/4 cup) pumpkin (1/2 cup) Nut/Seed butters*** 2 Tbsp Cheese* (1 slice or ¼ cup) Blue, Brie, Camembert, Cheddar, Colby, Comte, Gorgonzola, gouda, Gruyère, Havarti, Manchego, Monterey Jack, Muenster, Swiss, Parmesan, Provolone	FAT Serving size:  As indicated OR 2 Tbsp OR <15g Fat Oils****** canola, chia, coconut, olive, flax, rapeseed, hemp, olive, sesame, walnut Nuts & Seeds*** chia seeds (2 Tbsp); macadamia (10); hazelnuts, cashews (18); Brazil nuts (5) walnut, pecan halves (10) Fruit**** avocado (1/2); olives (10); coconut, shredded, unsweetened (3 Tbsp) Spreads* cream cheese; mayo; Neufchâtel; pesto; tapenade
NON-STARCHY VEGETABLES ** artichokes, arugula, asparagus, bamboo shoots, bean sprouts, bell or other peppers, bok choy, broccoli, broccoflower, Brussels sprouts, cabbage (all types), cauliflower, celery, chicory, chives, collard greens, cucumber/dill pickles, eggplant, escarole, garlic, green beans, kale, leeks, lettuces, mushrooms, okra, onion, radicchio, radishes, salsa (1/4 cup), sea vegetables (kelp, etc.), snow peas, spinach, sprouts, squash (yellow, summer, or spaghetti), Swiss chard, tomatoes, water chestnuts, watercress, zucchini (Italian); vegetable juice (no starchy vegetables or fruit, 16oz)

* Low-fat or full-fat; USDA organic; Plain
** USDA organic preferred; frozen / ready to eat / dehydrated
*** USDA organic, raw/roasted/sprouted, <150mg sodium per serving
**** USDA organic preferred; Non-GMO
****** USDA organic preferred; Non-GMO; extra virgin; unrefined/mechanically refined