THE LIFE TIME HEALTHY WAY OF EATING

NUTRITION GUIDE

THE LIFE TIME

HEALTHY WAY OF EATING

THIS IS WHAT A HEALTHY DIET LOOKS LIKE.

Fill half your plate with a rainbow of colors

Asparagus Beets Broccoli Brussels Sprouts Cabbage Cauliflower Carrots Celery Cucumbers Green Beans Kale Leeks Lettuce Mushrooms Onions Spinach Squash Tomatoes Zucchini

Stay hydrated

As a general rule, you should try to drink half of your body weight in ounces of water every day.

Add flavor with goodfor-you fats

Avocado Butter (or Ghee)

Coconut Oil Nuts & Seeds

Olive Oil

Eat protein with every meal

Beef

Chicken

Dairy Products

(Cheese, Cottage Cheese, Milk, Yogurt, Whey

Protein Powder)

Fish & Seafood

Eggs

Non-Animal

(Soy, Chickpea & Rice Protein Powder )

Pork

Turkey

Berries are best

Apples Blackberries

Blueberries Pears

Raspberries Strawberries

Corn Beans Lentils Potatoes & Sweet Potatoes Rices

non-starchy vegetables protein healthy fats

fruits & starchy vegetables water

NUTRITION GUIDE

THE LIFE TIME HEALTHY WAY OF EATING

At Life Time we believe you (and everyone) can dramatically change your health, energy levels and physical conditioning simply by adopting a better nutrition plan. The healthy way of eating is a lifestyle, not a fad diet or the latest nutrition craze. By learning and practicing the healthy way of eating, you can maintain good health and manage your weight throughout your lifetime. Based on your individual goals and results, here are some tips and practical advice to help you successfully integrate the Life Time Healthy Way of Eating into your everyday life.

- Focus on getting ample protein at every meal - Fill half of your plate with non-starchy vegetables for every meal - If not used to preparing food, use more prepackaged foods (frozen or

precut veggies, etc.) for convenience. - Eat only when you are truly hungry, not based solely on the clock - Supplement the food you eat with a high-quality multivitamin and fish oil daily - Plan to eat at least 5 cups of colorful vegetables each day (5 fist-size servings) - Drink at least 3 liters of water each day (about 100 oz) - Choose high-quality proteins whenever possible - Add natural, unprocessed fats to flavor your meals - Document your compliance to these strategies (did you do this? yes/no?)

Products are not intended to diagnose, treat, cure or prevent any disease.This material is intended for educational purposes only. It should not be used as a substitute for professional medical advice, diagnosis or treatment of any kind.

NUTRITION GUIDE

Grocery Shopping

Produce (Vegetables & Fruit)

Choose a variety of colors and organic produce

Red

Apples Beets Cabbage Cherries Cranberries Grapes Peppers Pink Grapefruit Pomegranates Radishes Raspberries Rhubarb Strawberries Tomatoes Watermelon

Orange & Yellow

Apples Apricots Cantaloupe Carrots Corn Grapefruit Lemons Mangoes Nectarines Oranges Papayas Peaches Pears Peppers Persimmons Pineapple Pumpkin Rutabagas Squash Sweet Potatoes Tangerines

Green

White

Apples Artichokes Asparagus Avocados Broccoli Brussels Sprouts Cabbage Celery Collard Greens Cucumbers Grapes Green Beans Green Onions Honeydew Melon Kale Kiwis Lettuce Limes Peas Peppers Spinach Zucchini

Bananas Cauliflower Coconuts Fennel Garlic Jicama Leeks Mushrooms Onions Parsnips Shallots Turnips

Blue & Purple

Blackberries

Blueberries

Eggplant

Figs

Grapes

Protein (Meats & Dairy)

Organic is necessary: grass-fed, free-range, pasture-raised, non-GMO, wild

Fish

Albacore Tuna (limit 2x/month) Cod Halibut Lobster Orange Roughy Pacific Herring Scallops Shrimp Spanish Mackerel Tilapia Wild Alaskan Salmon

Beef

Filet Mignon

90% Lean Ground Beef Nitrate-Free Hot Dogs Nitrate-Free Lunch Meats Round Steak

Sirloin Steak

Poultry

Cage-Free Eggs Chicken Breast (skin removed) Chicken Sausage Turkey Bacon Turkey Breast (skin removed)

Game Meat

Bison

Elk

Ostrich

Venison

Dairy

Butter Cottage Cheese Greek Yogurt Milk Ricotta Cheese Shredded Cheese String Cheese

Protein (Meats & Dairy)

Organic is necessary: grass-fed, free-range, pasture-raised, non-GMO, wild

Pork

Nitrate-Free Sausages Pork Loin

Pork Steak

Vegetarian

Edamame Filet Tempeh Miso Tofu

Dairy Alternatives

Almond

Coconut

Goat

Rice

NUTRITION GUIDE

Grocery Shopping

Pantry (Starchy Vegetables & Other Carbohydrates)

Shop in bulk; limit packaging and processing

Gluten-Free

Amaranth Basmati Rice Beans Black Beans Brown Rice Buckwheat Chickpeas Coconut Flour Corn/Cornmeal

Gluten-Free

Garbanzo Beans Gluten-Free Bread Lentils Millet Oats (Gluten-Free) Pinto Beans Popcorn Potato (Organic) Quinoa Tapioca Wild Rice

GlutenContaining

Barley Bulgur Couscous Oatmeal Spelt Rye Wheat Whole Wheat Bread

Dried Fruit

Apricots Cherries Cranberries Dark Raisins Figs/Dates Golden Raisins Prunes/Plums

Canned or Jarred

100% Fruit Spread Applesauce Cranberries Chickpeas Kidney Beans Lentils Marinara Sauce Olives Pumpkin Tomatoes White Beans

Freezer Single ingredients;

no added preservatives

Produce

Meat/Fish

Asparagus Blueberries Broccoli Brussels Sprouts Cherries Edamame (Limit) Green Beans Spinach

Chicken Breast Scallops Shrimp Whitefish Fillets

Supplements

Pharmaceutical-grade, GMP-certified

Foundational Supplements

Cal/Mag 1001

Omega-3 Fish Oil

Men's/Women's Performance Multivitamin Multi-Probiotic 4000

Vitamin D (1000 IU or 5000 IU)

Protein & Meal Requirements

FastFuel Complete

VeganMax Protein Powder Whey Protein Isolate

Pantry (Nuts, Seeds & Oils) Organic is necessary:

grass-fed, free-range, pasture-raised, non-GMO, wild

Nuts/Seeds

Fats & Oils

Nut Butters

Almonds Brazil Nuts Cashews Hazelnuts Macadamia Nuts Peanuts Pecans Pistachios Pumpkin Seeds Sesame Seeds Sunflower Seeds Walnuts

Almond Oil Coconut Oil Extra Virgin Olive Oil Flax Seed Oil Hemp Seed Oil Macadamia Nut Red Palm Oil Sesame Oil

Almond Butter Cashew Butter Sunflower Butter

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