Protein = ¼ of your plate.
This protein should be lean protein or plant-based protein.
Carbohydrates = ¼ of your plate.
Choose Whole-grain carbs or Complex carbs at least 50% of the time.
Vegetables = ½ of your plate.
These vegetables are “non-starchy vegetables” which are high in nutrition and will keep you full!
My Healthy Shopping list
List of lean protein sources:
- Beans, Peas and Lentils
- Bison
- Eggs (whites)
- Lean beef (90% lean)
- Low-fat dairy
- Pork (only “loin cuts”)
- Shrimp
- Tofu
- White meat poultry (skin-less)
- White-Fleshed Fish
Beverages:
- Filtered Water
- Flavored water or seltzer
- Teas (no sugar added)
- Fresh vegetable juice
- Kombucha
List of healthy carbohydrates:
- Amaranth
- Barley
- Bran
- Corn
- Couscous
- Millet
- Oats
- Orzo
- Red Potatoes, Sweet potatoes and Yams
- Quinoa
- Rice (brown, wild)
- Rye
- Spelt
- Teff
- Whole Wheat
Fruits:
- Apples
- Apricots
- Bananas
- Berries (any variety)
- Clementines
- Grapefruit
- Kiwi
- Oranges
- Melon (any variety)
- Lemon and Limes
- Papayas
- Passion Fruit
- Peaches
- Pineapple
- Plum
List of Non-starchy vegetables:
- Artichoke
- Asparagus
- Bamboo shoots
- Beets & beet tops
- Bell peppers
- Bokchoy
- Broccoli, Broccolini, and Broccoli Rabe
- Brussels sprouts
- Cabbage
- Carrots
- Cauliflower
- Celery
- Celery Root
- Collard Greens
- Cucumber
- Eggplant
- Endive
- Green Beans
- Jicama
- Kale
- Kohlrabi
- Leafy greens
- Leeks
- Lettuce
- Mushrooms
- Okra
- Onions
- Radishes
- Seaweed
- Snow peas and Snap peas
- Spinach
- Squash
- Swiss chard
- Tomato
- Watercress
- Zucchini
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Sarah Elijah Scherer, RDN 
What are the beverages you can use to mix your shakes? Are you supposed to stay away from skim milk?
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Hello Carolyn, Thank you for the question! Water and milks work great. Certain dairy choices can be better for certain people based on individual circumstances… BUT in general, a lower fat dairy and a lower far dairy-alternative are both healthy choices. One of my new favorites is to mix coconut water into my Shaklee Life shakes, so yum!
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