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Griffin Fitness Nutrition GuideREAL STRENGTHINTRODUCTION:Welcome Griffin Fitness presents the Real Strength nutrition guide. The diet plan is designed for the general population for healthy eating and leaves some room for personal experimentation. This guide provides a path towards eating a nutritionally sound diet that provides the necessary fuel for an active lifestyle. One will receive general information on the various food groups, as well as a personal weekly diet journal. Charts are provided for calorie consumption based on an individual’s weight, unless you’re a power or endurance athlete, which may require a specialty diet for certain additional energy needs (see our Beast Mode diet for power and our Eagle diet for endurance). If you have any medical conditions that require special dietary restrictions or needs, be sure to consult with a doctor before starting any nutrition plan. Also found within this guide are special interest sections on topics on alcohol, supplements, hydration, the truths of GMOs & organic. Real Strength nutrition simplifies terms and measurements for the purpose to make meal prepping ultra-convenient. This may sacrifice being absolutely precise on food intake, but still allows accurate intake of nutrients without all the confusion. Lastly, remember that changing your diet is changing your lifestyle and this can be a process. You should try to take small steps every day towards this wellness goal. Cut one unhealthy food out of your diet a week, eat a little bit less every day, take another bite of vegetables - Good luck, and know that you CAN achieve a healthy diet and a healthy life.General food Layout by CategoryFRUIT REQUIREMENT- 2 cups of fruit consumption per day. (Note: This meets the low end of intake. If you are a moderate or above exerciser, a larger intake could be required for recovery.Choose servings from the categories:YOU CAN CHOOSE 1 FRUIT OPTION FROM 2 OF THE 4 CATEGORIES OR YOU CAN CHOOSE 2 FRUIT OPTIONS FROM ONE CATEGORY. YOU SHOULD SAMPLE FROM DIFFERENT CATEGORIES OVER THE COURSE OF THE WEEK.SERVING SIZES:Medium Category- whole fruits from the medium fruit category that are the size of a fistLarge Category- Sliced into cubes and the amount you could hold in one handSmall Category- The max amount of fruit you can hold in one hand is equal to a servingFruits to choose from:LARGE FRUITS(Sliceable) – Pineapple, Grapefruit, Cantaloupe, Honeydew, Watermelon, BananaMEDIUM FRUITS- (Handheld & eaten individually)- Apples,Apricots, Grapes ,Kiwi fruit, Mangoes, Oranges, Nectarines, Peaches,Papaya Plums TangerinesSMALL FRUITS(Eaten many at a time)- Cherries, Raisins, Strawberries, Blueberries, RaspberriesFruit Juices- If you want to meet some of your daily fruit requirement with fruit juice you should avoid doing so on a regular basis. Juice should account for no more than 1 of your 2 fruit portions per day. 1 cup of juice (8oz glass) is equal to 1 fruit servings. Only choose from juices that say 100% fruit juice. Be wary of juices that say “Naturally flavored”VEGETABLE REQUIREMENT- 2.5 cups of vegetables consumption a day. (Note: This meets the low end of intake. If you are a moderate or above exerciser, a larger intake could be required for recovery.)TO MAINTAIN A GENERAL ADEQUACY OF DIFFERENT VITAMINS AND MINERALS, IT IS RECOMENDED TO EAT A VARIETY OF DIFFERENT VEGETABLES. TO DO THIS YOU SHOULD FOLLOW THIS COLOR PATTERN OF EATING VEGETABLES THROUGHOUT THE WEEK. EVERY DAY CHOOSE FROM 1-2 OF THE FOLLOWING CATEGORIES TO MEET THE 2.5 CUP REQUIREMENT. MAKE SURE TO HAVE CHOSEN AT LEAST ONCE FROM EVERY CATEGORY IN A 5 DAY PERIOD. CHOOSE BASED ON THE FOLLOWING CATEGORIES; VARY CHOICES WITHIN THE CATEGORIES WEEK TO WEEK. GREEN- Bok Choy, Broccoli, Collard greens, Dark Green Leafy Lettuce, Kale, Mustard Greens, Romaine Lettuce, Spinach, Turnip Greens, Watercress, Artichokes, Asparagus, Cucumbers, Green Beans, Okra, Celery, Brussel SproutsRED/ORANGE-Acorn Squash, Butternut Squash, Carrots, Hubbard Squash, Pumpkin, Red peppers, Sweet Potatoes, Tomatoes, Tomato JuiceYELLOW- Corn, Yellow Peppers, Rutabagas, Summer SquashWHITE/BROWN- Cassava, Potatoes, Taro, White Onions, Water Chestnuts, Garlic, Cauliflower, TurnipPORTIONING-What Counts as a Cup of Vegetables? Tips for eating vegetables- DRESS IT UP- If there are certain vegetables that you really cannot stand to eat it’s okay to dip them in a little sauce (Ranch, pesto etc…). Make sure there isn’t more sauce than vegetables though. Try to transition to fewer calories heavy dressings (vinaigrette, Italian) over time as you get used to the vegetables.FROZEN IS THE NEW FRESH- It’s okay to buy your vegetables frozen; this is a cheaper option that allows you to keep vegetables around longer without losing out on nutrients.MIX IT UP-Try and make main entrees that incorporate vegetables into them. For example, a vegetable stir fry. JUICING- In general, 1 cup of vegetable juice, can be considered 1 cup from the Vegetable Group. PROTEIN REQUIREMENT (meat/legumes/soy)PROTEIN CHOICES- beans, soy (tofu, tempeh, veggie burgers, vegetable protein.), eggs, meat (poultry, beef, pork, lamb, turkey, etc…), seafood (fish, shellfish), nuts and seeds.PROTEIN INTAKE AMOUNTS- THESE CAN VARY AMONG INDIVIDUALS AND MAY REQUIRE SOME PERSONAL EXPERIMENTATION.WHILE ON GRIFFIN FITNESS BEAST MODE FOR SUMMER- 1 gram of protein per kilogram of bodyweight. Use the chart below to help plan out your protein intake. It’s recommended to eat 8oz of seafood per week in order to receive the health benefits associated with Omega-3 fatty acids. Choose from amongst the different protein groups but try and avoid excessive red meat consumption. You should eat as much lean meat as you can and avoid fatty cuts of meat (75%-85% lean). Boil, grill, roast or poach your meats instead of frying them and cut/drain away any excess fat. Choose unsalted nuts or seeds to avoid excess sodium.GENERAL RANGES:WOMEN (amounts adjusted to factor in women’s smaller need for protein)90-110lbs: 45grams of protein= 6.5oz of most protein foods110-130lbs: 55 grams of protein=7.5oz of most protein foods130-150 lbs: 64 grams of protein=8.5oz of most protein foods150-170lbs: 73 grams of protein=9.5oz of most protein foods170-190lbs: 82 grams of protein=11.5 oz. of most protein foodsMEN: 130-150lbs: 64 grams of protein=9 oz. of most protein foods150-170lbs: 73 grams of protein=10 oz. of most protein foods170-190lbs: 82 grams of protein=12 oz. of most protein foods190-210 lbs: 91 grams of protein=13 oz. of most protein foods210-230 lbs: 100 grams of protein= 14 oz. of most protein foodsIn general, 1 ounce of meat, poultry or fish, ? cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ? ounce of nuts or seeds can be considered as 1 ounce equivalent from the Protein Foods Group. The (non-scientific) general chart below can help you with portioning your protein. Fish, poultry and meat are the size of the palm of your hand, and a deck of cards is considered to be a 3oz equivalent of protein. 1 egg is a 1oz equivalent of protein. A full handful of nuts or seeds would be considered equal to 6oz of protein. A handful of legumes is considered to be 4oz equivalent of protein. DAIRY REQUIREMENT DAIRY CHOICES- Fluid Milk: (Skim, 1%, 2%, Whole, Flavored, Lactose-free)Dessert: Puddings, Ice Cream, Frozen YogurtCheese: hard, soft, processedYogurtHOW MUCH?Your intake of dairy should be 3 cups a day. If you are lactose-intolerant choose lactose-free dairy options, or, calcium fortified products, soy products, leafy greens, canned fish, or beans. PORTIONING HELP: 1 cup (8oz) of fluid milk is equal to 1 cup of dairy. 1cup (8oz) of yogurt=1 cup of dairy1.5oz of hard cheese= 1 cup of dairy portion=half of your palm2oz of processed cheese= 1 cup of dairy portion=2/3 of your palm1/3 cup shredded cheese= 1 cup of dairy portion= small handful2 cups cottage cheese= 1 cup of dairy1 cup of dairy desserts = 1 cup of dairy1 cup of soymilk=1 cup of dairyConsume only unflavored, low-fat and non-fat dairy products, higher fat dairy provides empty calories and can lead to bad levels of cholesterol. Dairy is important for providing calcium, potassium and Vitamin D which are needed to maintain good bone health.GRAINS REQUIREMENTYour intake of grains should be at least 6 ounces for women and 7 ounces for men. At least half of your intake of grains should be whole grain as opposed to refined. Refined grains have fewer nutrients due to the milling process that they undergo that removes layers from the grain that contains many nutrients. Examples of Grains:Refined: White flour, white bread, and white riceWhole: Oatmeal, Whole-grain flour, bulgur, brown riceDisclaimer: If the product says, “Made with Whole grain”, “Multi-grain”, “Wheat”, “Stoneground”, this does not make it whole grain. It has to be 100% whole grain or contain 16g of whole grains to actually be Whole grain.Grain sizes and oz. equivalentsMini Bagel=1oz. Large Bagel=4oz.3 inch diameter biscuit= 2oz.1 normal sized slice of bread= 1ozBulgur ? cup, cooked=1oz.Oatmeal, 1/2 cup cooked, or 1 packet=1oz.English muffin ?=1oz.Popcorn 3 cups popped=1ozBreakfast Cereal 1 cup=1oz.Rice 1/2cup cooked, 1oz dry=1oz.Pasta 1/2cup cooked, 1oz dry=1oz.Tortillas 1 small=1oz 1Large=4ozPancakes 1 normal=1ozCrackers, 6=1oz.Muffins, 1 small= 1oz. 1Large=3oz.OilsSome commonly consumed oils: canola oil, corn oil, cottonseed oil, olive oil, safflower oil, soybean oil, sunflower oilABOUT OILS: Oils provide essential nutrients for our diets. They most often contain polyunsaturated and monounsaturated fat. When looking at oils it is important to find ones that contain no trans-fat and little cholesterol. TIPS:Look for mayo and dressings that have no trans fatAvoid coconut, palm, and kernel palm oil when cooking as they contain trans-fats and are the unhealthiest oils to cook with.Canola and Olive Oil are good choices of oils to cook with For the most part you will receive your daily allotment of oils through your normal diet without having to look for ways to add them inSWEETSTry and limit your sweets as much as possible because they are empty calories. This means that these types’ foods have a lot of calories but they contain little to no other nutrients that benefit your health. That is not to say it isn’t ok to enjoy certain foods that you like on occasion but try to limit your portion sizes, don’t go back for seconds and don’t do it every day.OTHER TIPSAdd as little salt to your meals as possible as you are likely already consuming more than you need through your dietAvoid pre-packaged, highly processed foods as they will be full of fat, salt and other chemicals that you don’t need.Cutting out sodas and other sweetened drinks is the easiest way to cut calories and be healthy. It requires little thinking, just remember, DRINK WATER!If you are committed enough to count calories that is good but if you follow the general guidelines that have been laid out you should have an effective diet.Depending on gender, size, exercise and goals you will require different energy intakes. Here is a basic chart to demonstrate this.Calories Needed Each Day for Girls and Women Age Not Active Somewhat Active Very Active 2–3 years 1,000 calories 1,000–1,200 calories 1,000–1,400 calories 4–8 years 1,200–1,400 calories 1,400–1,600 calories 1,400–1,800 calories 9–13 years 1,400–1,600 calories 1,600–2,000 calories 1,800–2,200 calories 14–18 years 1,800 calories 2,000 calories 2,400 calories 19–30 years 1,800–2,000 calories 2,000–2,200 calories 2,400 calories 31–50 years 1,800 calories 2,000 calories 2,200 calories 51 years and older 1,600 calories 1,800 calories 2,000–2,200 calories Calories Needed Each Day for Boys and Men Age Not Active Somewhat Active Very Active 2–3 years 1,000–1,200 calories 1,000–1,400 calories 1,000–1,400 calories 4–8 years 1,200–1,400 calories 1,400–1,600 calories 1,600–2,000 calories 9–13 years 1,600–2,000 calories 1,800–2,200 calories 2,000–2,600 calories 14–18 years 2,000–2,400 calories 2,400–2,800 calories 2,800–3,200 calories 19–30 years 2,400–2,600 calories 2,600–2,800 calories 3,000 calories 31–50 years 2,200–2,400 calories 2,400–2,600 calories 2,800–3,000 calories 51 years and older 2,000–2,200 calories 2,200–2,400 calories 2,400–2,800 calories PATTERNING YOUR EATING AROUND WEIGHT TRAININGThere are no hard and fast rules around pre-performance meals, much of it is based on trial and error and is unique to the individual. There are, however, general principles to follow.Protein: Overall it is recommended to spread meals with protein throughout the whole day of both fast and slow absorbed protein (casein=slow, whey=fast, both are found in milk). After a workout it is a good idea to eat food containing about 20grams of protein, flavored milk can be a good choice here due to its protein and carbohydrate combination that can help speed recovery and build muscle. Other good choices include fruit in the bottom yogurt and formulated sports beverages. Carbohydrate:Generally thought that you should consume 1g of carbs per kilogram of body weight per hour prior to workout (example: 2g/kg at 2 hrs. prior, 4g/kg at 4hrs).This would mean at 2 hours prior to a workout a 175 lbs. person would eat 158 grams of carbohydrate which in food equivalent would be around 5 cups of oatmeal, 10 small slices of bread or 5 English muffins. For a 120lbs person they would consume about 108 grams of carbohydrate 2 hrs. prior to a workout. The food equivalent would be 7 small slices of bread, 3.5 cups of oatmeal or 3.5 English muffins. It is also recommended to eat a moderate amount of protein and a small amount of fat prior to exercise. This is because although they are slower to digest they will help prevent you from feeling hungry during exercise. This can be a very large amount of carbohydrate and may only be required for very intense exercise. Experiment on your own and determine how hard you are going to exercise before determining carbohydrate intake. Around ? of the recommended intake may be adequate for light to moderate exercise.Fluid: 4hrs prior to workout. Try to stay hydrated throughout the day. If feeling adequately hydrated drink: 5-7ml per kg of body weight. For example a 175 lbs person would drink 474 ml’s or 2 cups of water. A 120 lbs person would drink 324 ml’s or 1.5 cups. If you are still feeling dehydrated drink 3-5 ml/kg of body weight 2 hours prior to workout. 175lbs person= 1.3 cups; 120lbs person=1 cup. A small amount of salt can be beneficial to help prevent dehydration.ENERGY INTAKE DURING TRAININGProlonged exercise can deplete your energy and the stores of fuel (glucose) that you need to maintain your activity.Fluid: If you are performing prolonged intense exercise (1hour+) fluid replacement is especially important. Varies with the individual but a general rule is to drink one 8 fl. oz. cup of water every 15 to 20 minutes. If you know yourself to be an excessive sweater or a “salty sweater” then taking in a little bit of salt (about 1gram per hour or about 1/3 teaspoon) is necessary to replace lost body sodium.Carbohydrate: If partaking in prolonged intense exercise (1 hour+) it can be necessary to replace lost glucose in order to maintain your energy level. General rule is to consume 30-60 grams an hour, which is usually consumed at a rate of 10-20grams every 20 minutes. An equivalent in terms of food is to drink about 8fl. oz. of Gatorade, 1 cliff bar (depending on the type), or 2 Gatorade energy chews every 15-20minutes. It’s best to experiment and figure out what works best for you.GLYCEMIC INDEXThe glycemic index (GI) is a tool that is used to measure how quickly certain carbohydrate containing foods are absorbed out of the blood stream after digestion. It is a basic measurement that is used to quantify, based on insulin release, how quickly your body will promote the uptake of glucose circulating in your blood to move into body tissues. It is used generally to help people who suffer from hypo/hyperglycemia and diabetes to help control their blood glucose. However, this tool can also be useful even if you don’t suffer from these problems. When in the middle of a vigorous workout it can be useful to eat food high on the index (Gatorade, white) so that you can quickly absorb the glucose into muscles and have energy available for the rest of your workout. Items low on the scale such as non-starchy vegetables, beans and fruit are will promote a much slower rise of blood glucose and provide a much longer lasting release of energy. Those are the type of foods that are generally good to eat 3-4 hours prior to exercise in order to ensure that you are not overly full but will also have lasting RMATION ON SUPPLEMENTSA 2007 study found that steroid precursors may have been intentionally added to some supplements. Of the 52 supplements studied it was found that 25% contained small amounts of steroids. Consumers should be wary of packaging that lists “testosterone boosters” amongst the ingredients (Judkins, Hall and Hoffman, 2007). Supplements can be an effective part of a diet if properly integrated but overall, eating food in a healthy manner allows for a much more balanced intake of nutrients.An intake of 30-50grams of protein per feeding increases amino acid oxidation and leads to no net gain in muscle or protein synthesis. In other words, it is recommended to eat no more than 20grams of protein per sitting, but most protein supplements are 25grams or above. This means the protein is either burned off as energy or stored as fat. The cost per gram of protein in food compared to the cost per gram of protein in supplements is about equal. You should consider, however, whether or not you are receiving other nutrients you need from your supplement as compared to a food choice.If you are going to take supplements it is important to remember that you should get the nutrients you need from food first. Then, after this if there are any deficiencies in nutrients it can be good to meet these with the consumption of a supplementALCOHOL CONSUMPTIONAlcohol is a very energy dense molecule that provides little else beyond its calories. Alcohol provides 7 calories per gram which although is less than fat at 9 calories per gram, is significantly more than protein and carbohydrates which both provide 4 calories per gram of nutrient. There have been studies that promote the antioxidant and other positive health characteristics of alcohol (mostly red wine). It is still best to limit the consumption of alcohol to a couple of drinks per use and it is best not to drink the night before a day that you will exercise. Alcohol is mostly empty calories that will hurt your ability to lose weight. In addition alcohol is a diuretic that will alter your body’s natural osmotic balance as well as dehydrate your muscles of water and contribute to decreased workout performance. Alcohol also can inhibit the absorption of key micronutrients such as B12 and thiamin and interfere with the body’s natural healing processes by disrupting hormone release. All of these are huge problems that don’t even touch on the problems with memory and retention that alcohol can cause. Overall, there are no positive aspects to alcohol when it comes to athletic performance and its consumption should be limited as much as possible.GENETICALLY MODIFIED FOODIn terms of GMO’s, much of the food we eat and love has in some way been modified. The term genetically modified is a strong trigger word for emotional reaction in society even though in genetic modification occurs in nature all of the time. It is as simple as two species cross-pollinating with each other to form a slightly different breed of plant. Food such as bananas wouldn’t be nearly as marketable if they hadn’t been modified in order to remove the seeds that are prevalent in non-GMO bananas. GMO’s can be the answer to many of the world’s hunger problems if companies aren’t allowed to monopolize them and people stop slandering GMO’s. It is necessary to make sure that all GMO’s that are produced are well studied beforehand and farmers need to make sure they don’t overspray insecticides and create too many spray resistant weeds. But, GMO’s will not give you cancer or any other disease and they are just as healthy for you as normal plants. You should be more worried about eating too much trans-fat or getting too much sun than eating genetically modified ANIC FOODThere has been no strong evidence that organic food is any more nutritionally beneficial than non-organic food. It is also difficult to know if a food is truly organic due to the fact that fertilizers and insecticides can stay in the soil for years after they have been put there. Some studies promote the health benefits of eating organic while others discount the differences. If you can afford to eat organic and locally I would in no way discourage you to do so. But the reality is that Americans face a larger problem of obesity and malnutrition. If eating organic would prevent you financially from eating all the fruits and vegetables that you need, that’s a bigger problem than ingesting trace amounts of chemicals. If you eat non-organic just make sure to wash your produce under running water and avoid eating the skin. If there was any item of food I would suggest to eat organically it would be meat, this would be to prevent you from ingesting growth hormone and antibiotics that they give the animals.PERSONAL DIET WORKSHEETEat at least 3 square meals a day. Eating 6-8meals spaced 2-3hours apart is acceptable as well. Going above the portions recommended may be necessary for some but try to follow them as closely as possible. Eat slowly and allow food to digest and try to avoid going back for seconds or participating in mindless eating.WEEKDAY 1: 2 cups of fruit from any of the categories, fresh or frozen2.5 cups of vegetables from the Green category, fresh or frozenUse chart to determine amount of protein to eatConsume 3 cups of Dairy using the guidelines described earlierEat 6 ounces of carbohydrate for women and 7 ounces for men. Make sure that at least half of your intake is whole grainDrink water throughout the day(look at recommendations) and avoid sweetened beveragesIf still hungry make good choices of food that includes lean protein and/or fiber containing foods that will make you feel fullWEEKDAY 2: 2 cups of fruit from any of the categories, fresh or frozen2.5 cups of vegetables from the Yellow category, fresh or frozenUse chart to determine amount of protein to eatConsume 3 cups of Dairy using the guidelines described earlierEat 6 ounces of carbohydrate for women and 7 ounces for men. Make sure that at least half of your intake is whole grainDrink water throughout the day (look at recommendations) and avoid sweetened beveragesIf still hungry make good choices of food that includes lean protein and/or fiber containing foods that will make you feel fullWEEKDAY 3:2 cups of fruit from any of the categories, fresh or frozen. Choose fruits that are different than the previous two days2.5 cups of vegetables from the Red/Orange category, fresh or frozenUse given chart to determine amount of protein to eatEat 6 ounces of carbohydrate for women and 7 ounces for men. Make sure that at least half of your intake is whole grainDrink water throughout the day(look at recommendations) and avoid sweetened beveragesIf still hungry make good choices of food that includes lean protein and/or fiber containing foods that will make you feel fullConsume 3 cups of Dairy using the guidelines described earlierWEEKDAY 4:2 cups of fruit from any of the categories, fresh or frozen2.5 cups of vegetables from the Brown category, fresh or frozenUse chart to determine amount of protein to eatEat 6 ounces of carbohydrate for women and 7 ounces for men. Make sure that at least half of your intake is whole grainDrink water throughout the day(look at recommendations) and avoid sweetened beveragesIf still hungry make good choices of food that includes lean protein and/or fiber containing foods that will make you feel fullConsume 3 cups of Dairy using the guidelines described earlierWEEKDAY 5:2 cups of fruit from any of the categories, fresh or frozen. Choose different fruit than the previous 4 days.2.5 cups of vegetables from the Green & Red/Orange category, fresh or frozenUse chart to determine amount of protein to eatEat 6 ounces of carbohydrate for women and 7 ounces for men. Make sure that at least half of your intake is whole grainDrink water throughout the day (look at recommendations) and avoid sweetened beveragesConsume 3 cups of Dairy using the guidelines described earlierIf still hungry make good choices of food that includes lean protein and/or fiber containing foods that will make you feel fullWEEKENDS MAY NOT BE AS REGIMENTED AS WEEKDAY DUE TO THE LIKELIHOOD OF EATING OUT AND THE VARIABLE SCHEDULES. IF YOU WANT TO EAT SMALL AMOUNTS OF SWEETS THESE MAY BE THE DAYS TO EAT THEM WITHOUT INFRINGING ON YOUR WEEKDAY EATING SCHEDULE AND BECAUSE YOU MAY ORDER DESSERT AT A RESTAURANT.WEEKEND DAY1: 2 cups of fruit from any of the categories, fresh or frozen. Choose different fruit than the previous 4 days.2.5 cups of vegetables from the Green & Red/Orange category, fresh or frozenUse chart to determine amount of protein to eatEat 6 ounces of carbohydrate for women and 7 ounces for men. Make sure that at least half of your intake is whole grainDrink water throughout the day(look at recommendations) and avoid sweetened beveragesConsume 3 cups of Dairy using the guidelines described earlierIf still hungry make good choices of food that includes lean protein and/or fiber containing foods that will make you feel fullPossible to have a small portion of sweets/dessert etc… Eat reasonable portionsWEEKEND DAY 22 cups of fruit from any of the categories, fresh or frozen. Choose different fruit than the previous 4 days.2.5 cups of vegetables from the Green & Red/Orange category, fresh or frozen Consume fish at least one day a week if you have not already done so, you should eat it now. Use chart to determine amount of protein to eat. Eat 6 ounces of carbohydrate for women and 7 ounces for men. Make sure that at least half of your intake is whole grainDrink water throughout the day(look at recommendations) and avoid sweetened beveragesConsume 3 cups of Dairy using the guidelines described earlierIf still hungry make good choices of food that includes lean protein and/or fiber containing foods that will make you feel full ................
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