General Nutrition Guidelines and Recommendations For Improved Quality of Life

36 Recommendations To Help You Improve Your Quality of Life Through Nutrition

1. Eat when you are slightly hungry not famished.
2. Do not eat until you are full/stuffed, eat until you are not hungry/satisfied.
3. Use smaller plates.
4. Drink more water (at least 64 oz per day).
5. Eat 6-12 servings of vegetables per day.
6. Eat 3-6 servings of fruits per day.
7. Eat more plain nuts.
8. If you eat meats consume lean meats.
9. Priority of meats: fish, chicken, turkey, red meat, and pork.
10. Eat 6-12 servings of whole grains.
11. Do not drink sodas.
12. Reduce your consumption of refined foods or manufactured foods to almost none.
13. Do not eat fried foods.
14. Turn most white foods brown.
15. Eat brown rice instead of white rice.
16. Eat whole wheat bread instead of white bread.
17. Eat whole wheat pasta instead of white pasta.
18. Reduce your consumption of fast food.
19. Make choices which shows your body how much you love it.
20. Green tea is better than coffee.
21. Whole foods are better than refined/manufactured foods.
22. Organic is better than synthetic or manufactured.
23. Consider a multivitamin as a back-up for antioxidants, vitamins, and minerals.
24. 800 micrograms of folate.
25. 1200 milligrams(mg) of calcium.
26. 400 mg of vitamin D.
27. 400 mg of magnesium.
28. Daily Value of all other vitamins and minerals.
29. Iron for women and no iron for men.
30. 162 mg of Aspirin (If over the age of 40).
31. Supplements may help, but may hinder, too. Ask for advice from someone who is not selling them.
32. Lower the glycemic index of the foods you consume.
33. No foods with partially hydrogenated oils.
34. No foods with high fructose corn syrup.
35. Reduce foods with color dyes in them.
36. Read the nutrition facts and ingredients, and understand it.

General Nutrition Guidelines

Innovative Results, recommends you consult your physician prior to using these guidelines.

If you have 2000 calories consumed per day and 3000 calories utilized per day, there will be a net loss of 7000 calories per week, which equals 2 pounds of fat.

–     To lose one pound of fat, a person needs to create a net loss of 3500 calories.

–    To gain one pound of lean body mass a person needs to create a net gain of 1555.5 calories.

–    Not every calorie is created equal, and not every calorie has the same vitamins, minerals, and chemical make-up.

–    This macro-nutrient (fat, protein, and carbohydrate) break down is generally demonstrated, but specific attention should be paid to your energy levels, strength gain, and body fat loss to figure out which combination will work best for you.

For the average person Innovative Results generally recommends a ratio of three parts carbohydrates, two parts protein and one part fat for each meal. After two weeks, we may help the person adjust this breakdown if they have measured and recorded their progress daily.

• Carbohydrates-1 gram=4 calories   150 grams= 600 Cal per day-Carbohydrates
• Proteins-1 gram=4 calories   100 grams=400 Cal per day-Proteins
• Fats-1 gram=9 calories   22.2 grams=200 Cal per day-Fats

Total Calories per day			2000
4 meals per day			4
Calories Per Meal	Carbohydrate Calories/grams		Protein Calories/grams		Fat Calories/grams
500.0	250.0	62.5	166.7	41.7	83.3	9.3
500.0	250.0	62.5	166.7	41.7	83.3	9.3
500.0	250.0	62.5	166.7	41.7	83.3	9.3
500.0	250.0	62.5	166.7	41.7	83.3	9.3
5 meals per day			5
Calories Per Meal	Carbohydrate Calories/grams		Protein Calories/grams		Fat Calories/grams
400.0	200.0	50.0	133.3	33.3	66.7	7.4
400.0	200.0	50.0	133.3	33.3	66.7	7.4
400.0	200.0	50.0	133.3	33.3	66.7	7.4
400.0	200.0	50.0	133.3	33.3	66.7	7.4
400.0	200.0	50.0	133.3	33.3	66.7	7.4
6 meals per day			6
Calories Per Meal	Carbohydrate Calories/grams		Protein Calories/grams		Fat Calories/grams
333.3	166.7	41.7	111.1	27.8	55.6	6.2
333.3	166.7	41.7	111.1	27.8	55.6	6.2
333.3	166.7	41.7	111.1	27.8	55.6	6.2
333.3	166.7	41.7	111.1	27.8	55.6	6.2
333.3	166.7	41.7	111.1	27.8	55.6	6.2
333.3	166.7	41.7	111.1	27.8	55.6	6.2