EGGS: 2 whole eggs, 3 egg whites, or 2/3 cup egg substitute.

DAIRY: 1 cup (8oz) nonfat or low fat yogurt or cottage cheese, or nonfat or 1% milk or buttermilk. ½ cup of Ricotta (skim or nonfat). 2 oz or ½ cup shredded Mozzarella (skim or nonfat) cheese. 4 Tablespoons grated Parmesan cheese.

NON-DAIRY BEVERAGE: 1 cup of rice or almond milk.

FISH: 3 oz fish/shellfish (occasional shellfish is allowed but not recommended on a regular basis). ¾ cup canned fish (water packed).

MEAT & POULTRY: 3 oz of chicken, turkey, venison, elk, lamb, or buffalo. Beef should be only the leanest cuts and limited to 1x per week. Hamburger is allowed 1-2 times per month (broiled only).

FATS: 1 serving per meal - CHOICES INCLUDE:

FATS & OILS: Each 1 tsp serving equals approximately 40 calories. Use only cold processed oils. Keep oils refrigerated. Olive oil (extra virgin), canola, sesame oil. Non-cooking oils, apply on food cold: flax, pumpkin, walnut. 1 tbsp Avocado, 1 tbsp Eggless Mayonnaise, 1 tsp butter, 8-10 medium ripe or green olives.

NUTS & SEEDS: Each 1 tbsp nut/seed butter serving equals approximately 100 calories. 10-12 whole almonds or hazelnuts. 7-8 Walnut or pecan halves. 9 peanuts, 2 tbsp pistachios, sunflower, pumpkin, sesame seeds.

CARBOHYDRATES: 1 serving per meal. Eat a balance of fruits, vegetables, whole grains and legumes. You may have partial servings from each group to equal 1 serving. As an example you could have 1/3 fruit + 1/3 vegetable + 1/3 whole grain to equal your 1 carbo serving at a particular meal.

CHOICES INCLUDE:

FRUITS: LOW GLYCEMIC - Each serving equals approximately 80 calories. 1 med. Apple, 3 med. Apricots, 1 c. Blackberries or Blueberries, 1 ½ c. Raspberries, Strawberries or Watermelon. ½ c. Cherries, Grapes, Loganberries, Mulberries, 1 whole Grapefruit, Cantaloupe, Orange (lg), Guava, Mango, Lemon (lg), Lime (lg), Nectarine (med), Papaya, Peach, Plum (med), Tangerine (med), or Pear (med).

FRUITS: HIGH GLYCEMIC - Limit or avoid bananas, figs, prunes or any dried fruit.

VEGETABLES: LOW GLYCEMIC - Each ½ cup serving equals approximately 10-25 calories. Eat fresh, steamed, or juiced. Asparagus, Bean sprouts, Artichokes, Bamboo shoots, Bell peppers, Beet greens, Bok Choy, Broccoli, String Beans, Beets, Brussels Sprouts, Cauliflower, Chives, Celery, Swiss Chard, Collards, Cucumber, Dill Pickles, Eggplant, Parsley, Onions, Leeks, Garlic, Cabbage (all types), Lettuce (all types), Spinach, Radish, Watercress, Kale, Kohlrabi, Mushrooms, Okra, Snow Peas, Sprouts, Tomatoes (technically a fruit), Salsa (sugar free), SQUASH: zucchini, yellow, summer or spaghetti. Kelps (all types: dulce, wakami, nori, etc.)

VEGETABLES: HIGH GLYCEMIC - These vegetables are best avoided or only eaten occasionally. Each ½ c. serving equals approx. 45 calories. SQUASH: Winter, acorn, butternut. POTATOES: Sweet or Yams, russet, white, red, etc. Carrots, ½ cup cooked or 2 med. Raw or 12 baby.

GRAINS: Preferably whole, unrefined grains: Each ½ cup serving equals approximately 75-100 calories after cooking. Amaranth, teff, quinoa, rice (basmati, brown or wild), barley, buckwheat groats, millet, cracked bulgur wheat, whole wheat, spelt, kamut. PASTA: whole wheat, spelt or kamut. CEREALS: Whole oats raw 1/3 cup, oatmeal cooked ¾ cup. CRACKERS: 3 Rye crackers. BREADS: 1 slice sprouted whole grain wheat or whole mixed grains, or rye. TORTILLA OR PITA BREADS: ½ slice.

LEGUMES: Each ½ cup serving equals approximately 110 calories. Split peas, sweet green peas, lentils, garbanzo beans, pinto beans, kidney beans, black beans, lima beans, navy beans, mung beans, ¼ cup Hummus, ¾ cup bean soups.

BEVERAGES: UNLIMITED - Decaffeinated Teas (herbal, green), Purified Water, Mineral Water

CONDIMENTS: UNLIMITED - Cinnamon, mustard, turmeric, ginger, vinegar, lime, lemon, extracts of vanilla, almond, etc., herbs and spices, stevia noncaloric sweetener.

For more information on the the BioBalance Diet Plan call Lee Rossano CNC at 248-652-4160 or email info@nutsol.com

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