REAL APPEAL | VOLUME ONE 41 40 REAL APPEAL | VOLUME ONE 3 Design Your Own Meals You’ve been following the Real Appeal meal plans for two weeks now. Pretty eye-opening isn’t it? Who knew that nutritious food could be so simple to prepare and taste so good? Well, that’s the whole point of the Real Appeal meal plans, actually! Food that is good for you, promotes weight loss, and fuels your body for optimum energy should be easy to make and taste delicious.
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REAL APPEAL | VOLUME ONE 41 40 REAL APPEAL | VOLUME ONE
3
Design Your Own MealsYou’ve been following the Real Appeal meal plans for two weeks now. Pretty eye-opening isn’t it? Who knew that nutritious food could be so simple to prepare and taste so good? Well, that’s the whole point of the Real Appeal meal plans, actually! Food that is good for you, promotes weight loss, and fuels your body for optimum energy should be easy to make and taste delicious.
REAL APPEAL | VOLUME ONE 43 42 REAL APPEAL | VOLUME ONE
SESSION 3
Y ou can’t go online or flip on the TV
these days without hearing terms like
“low carb,” “protein-rich” or “fat-free.” But
what exactly are carbohydrates, protein
and fat?
These three primary “macronutrients,” the
main components of food, provide all of the
calories your body uses to live. (In contrast,
“micronutrients” supply vitamins and
minerals and are calorie-free.) Your body
needs all three to function properly and
fuel your healthy metabolism.
In this session, you’ll learn how to strike
the best balance of these essential
macronutrients.
Carbohydrates
Found mainly in plant-based foods and
dairy, carbs come in three main types:
• sugar (like white sugar, honey, maple
syrup, and sugar that naturally occurs
in fruit)
• starch (the main component of foods
like wheat, rice, and potatoes), and
• fiber (found in fruits, vegetables, and
whole grains)
Carbohydrates are your body’s main
source of fuel, but it’s important to
choose the best ones! You’ll learn how
in this and upcoming sessions.
Protein It’s the main component of meat, poultry,
fish, and other foods of animal origin. Tofu
and tempeh—both made from soybeans—
are also protein-rich vegetarian foods.
Proteins are made up of amino acids,
which your body uses to make its own
muscle, as well as hormones and many
other substances.
Fat
The oils, nuts, butter, and all the other
fats you eat are a mix of these three
main types:
• monounsaturated, the principal fat in
almonds, avocados, and olive oil
• polyunsaturated, the main type of
fat in corn oil, safflower oil, fatty fish,
and walnuts
• saturated, the main type in fatty foods
that are solid at room temperature such
as butter, the fat around a steak, and
coconut oil.
The fat in your diet helps you absorb
micronutrients, among many other
important functions.
Carbohydrates and protein provide 4
calories per gram; fat is more than double
at 9 calories per gram. That’s why fat
portions are smaller than protein-rich and
high carb foods—those fat calories can
quickly add up.
The Foolproof Guide to Perfect Portions
MacronutrientsThe Building Blocks of a Healthy Meal
H owever, we understand that your
busy life can get in the way of your
best efforts. In an ideal world, you could
follow the meal plans to the letter for the
entire program. But in the real world, you
might be running late and can’t get to the
grocery store, so you have to make do
with what’s in your fridge. Or, you’re at a
dinner party or restaurant and you need
to figure out what foods won’t blow your
calorie budget. Maybe you’re in the airport
and want to grab a snack that keeps you
“on plan” before hopping on a plane. How
to make sure your meal will fit your Real
Appeal guidelines?
Well, when you have a basic idea of how
much chicken, cheese, pasta, bread, salad,
dressing, and any other food to put on your
plate, it’s hard to go wrong. We’ll show you a
few fool-proof ways to guesstimate portions,
so you wind up eating meals and snacks
with the right amount of calories that will
leave you satisfied and automatically on the
weight-loss track—no matter what situation,
time or place you find yourself in.Fat
44 REAL APPEAL | VOLUME ONE
SESSION 3
Using Your Perfect Portion PlateLet’s say your kitchen’s pretty bare (yes, you will get to the supermarket tomorrow) but you can still rustle up leftover rotisserie chicken from last night, a cucumber and baby carrots in the crisper drawer, and there’s a loaf of whole grain bread on the counter. How much should you eat of each?
T o the rescue: your Perfect Portion
Plate, found in your Real Appeal
Kit. It’s as simple as it looks: Place just
enough chicken to fill the “Protein”
section, chop up some cucumber and
carrot into the “Fruit/Vegetable” section,
and place a small slice (or ½ a large slice)
of bread in the “Grains” sections. Same
with any other meal—if the foods fit the
sections of the plate, you’re sticking
close to the proper portion level.
(Following the Real Appeal meal plans
to a T? No need to use your plate, as
they're designed with the right balance
of macronutrients.)
One thing to keep in mind as you
experiment with your Perfect Portion
Plate: The plate only works if you
stick to reasonable portions of foods
recommended on the plan. If each
portion section is piled high or filled
with deep-fried foods or other calorie
bombs, it might not work so well!
REAL APPEAL | VOLUME ONE 47 46 REAL APPEAL | VOLUME ONE
SESSION 3
Build Your Own “Perfect Portion” Meal– Anytime, Anyplace
If you’re at a restaurant, a friend’s house, or in the company cafeteria, you might not have your Perfect Portion Plate with you, so you’ll have to eyeball portions and guesstimate how much to serve yourself. No sweat. Here are two simple ways to fill your plate so you stay right in your calorie “sweet spot.”
1 Envision your plateTake a look at the plate in front of you
and imagine the sections of your portion
plate. Let’s say the waiter brings you a plate
that’s half-covered with rice. From your
practice with your Perfect Portion Plate,
you’ll know that grains should cover just a
quarter of the dish. So, you’ll eat just half
the rice (a quarter of the plate) and save the
rest or share it with a friend. Buffets will be
even easier—you have total control of what
lands on your plate! You’ll know just what
to do: fill half your plate with vegetables
(or fruit), leaving about a quarter for high
protein foods, and another quarter for
starchy foods (like brown rice, whole
wheat pasta, or whole grain bread).
2 Think both quantity and quality
Use the “What’s a Serving?” on page 48
for a guide to both quantity and quality
of food. Quality isn’t just about eating
“healthier” or more vitamin-rich foods—it’s
about helping you lose weight as well.
You can actually eat bigger portions—and
feel fuller longer for the same number of
calories—if you’re smart about your picks.
For example, you could blow 430 calories
on a leg of fried chicken—that’s about an
entire meal’s worth of calories! But if you
choose a roasted skinless leg, for just 185
calories, you’ll have plenty of room for a
few sides—like a baked sweet potato fries
or homemade coleslaw.
The “What’s a Serving?” chart lists the
serving size and the healthiest options in
each food group—and, in most cases, the
lower calorie option. (For instance, all the
grains listed are whole grains and all the
dairy foods are low in fat.) If 75 percent of
your diet is based on healthy foods like
these, you’ll be doing wonders for your
nutrition—and your weight!
REAL APPEAL | VOLUME ONE 49
1,800 Calorie Plan Daily Totals
Healthy High-Protein Foods:
2 1/2 servings
Low-Fat Dairy: 2 servings
Fruits: 3+ servings
Vegetables: 5+ servings
Whole Grains/Healthy Starches:
5 servings
Healthy Fats: 8 servings
Treat: 150 calories
48 REAL APPEAL | VOLUME ONE
SESSION 3
Your Plan At-A-GlanceWhat’s a Serving?Here’s another great way to make things fast and easy for you if you’re following the Fast Track or Real Steady Meal Plan calorie guidelines. All you have to do is remember the serving sizes based on the boxes below.
1,250 Calorie Plan Daily Totals
Healthy High-Protein Foods:
2 servings
Low-Fat Dairy: 1 1/2 servings
Fruits: 2+ servings
Vegetables: 4+ servings
Whole Grains/Healthy Starches:
4 servings
Healthy Fats: 6 servings
Treat: none
1,550 Calorie Plan Daily Totals
Healthy High-
Protein Foods:2 servings
Low-Fat Dairy: 2 servings
Fruits: 2+ servings
Vegetables: 4+ servings
Whole Grains/
Healthy Starches:5 servings
Healthy Fats: 7 servings
Treat: 100 calories
FOOD GROUP CALORIES
PER SERVING
A SERVING LOOKS LIKE … *
Whole Grains and Starchy Vegetables
80 • ½ cup cooked oats (1/4 cup dry unsweetened rolled oats or 2 tablespoons dry steel cut oats), other hot cereal
• 1/8 to ¼ cup granola (check labels, calories vary)• approximately ¾ cup flaky cereal (check labels as
calories vary)• ½ cup cooked (about 2 or 3 tablespoons of dry,
uncooked) brown rice, quinoa, barley or other whole grain • 1 slice 100% whole grain bread• 6-inch diameter corn or whole wheat tortilla• 1/3 cup cooked or canned legumes (black beans, kidney
Vegetables 25 • ½ cup raw, cut-up vegetables• ½ cup cooked vegetables• 1 cup salad greens
Fruit 60 • 1 small to medium fruit (like a kiwi or apple)• 1 cup berries• ½ cup chopped fruit• 2 tablespoons dried fruit (like raisins)
High Protein 150 • 3 to 4 oz. (1/2 to 3/4 cup) cooked lean meat, skinless poultry, fatty fish (like salmon)
• 4 to 5 oz. (2/3 to 1 cup) cooked white-fleshed lean fish, shrimp, or other seafood
• 2 eggs• 5 oz. tofu (2/3 to 1 cup)• 2 oz. (1/2 cup shredded) reduced fat cheese• 1 ½ oz. (1/3 cup shredded) regular cheese• 2/3 cup cooked or canned legumes (black
beans, kidney beans, lentils, etc.)
Fat 45 • 1 teaspoon olive oil, canola oil or other oil or mayonnaise• 1 tablespoon light mayonnaise• 1 tablespoon nuts or seeds• 1 ½ teaspoons nut butter• 1/3 of an avocado
Dairy or non-dairy substitutes
90–100 • 1 cup nonfat or one percent milk, soy milk or other non-dairy calcium-enriched milk
• ¾ cup nonfat or low-fat plain yogurt
* Foods listed in this chart are considered healthier picks within each food group. You’ll be eating these foods regularly on the Real Appeal program.
H ere’s what one serving of the various
food groups looks like. Remember,
you can—and often should—have more
than one serving at a meal (for instance,
a cup of cooked oatmeal is two servings
of grains).
REAL APPEAL | VOLUME ONE 51
SESSION 3
50 REAL APPEAL | VOLUME ONE
No Brainer Portion Control: Use Your Hands!W hen you have your Perfect Portion
Plate in front of you, portion control
couldn’t be easier. But even when your plate
isn’t around, you have another terrific tool:
your hand. Here’s how to use your hands for
a no-brainer way to estimate the “right-size”
portions of high protein foods, carbs, and fat.
2 thumbs2-ounce portion
of cheese
Thick CutsThe size of your palm = 3 to 4 ounces
of a thick cut (1 to 1 ½ inches) of fish, meat or poultry
Thin cutsThe size of an outstretched hand = 3 to 4 ounces of a thin fillet of fish or
thinly cut (½-inch-thick) serving of meat or poultry.
Guesstimating ProteinYour outstretched hand or palm is a good
stand-in for 3 to 4 ounces of meat, poultry
or fish. Keep in mind that 3 to 4 ounces is
one serving of meat, poultry or fatty fish
(like salmon or trout). But for lean fish,
shrimp, and other shellfish, a serving is
4 to 5 ounces because these foods are
lower in calories.
To figure out a cheese portion,
just put your thumbs together.
(Note: Two ounces shredded cheese
is ½ cup—the size of half a fist, the
portion size for starchy carbs, fruits,
and vegetables)
1/2 cupgrains, fruit or
vegetables
= ½ of your
clenched fist
1 cup(2 servings) of
chopped fruits or
vegetables
= 2 cupped hands
Guesstimating FatTo guesstimate a teaspoon of oil, or a
tablespoon of mayo, nuts, or other fat
servings, you can use your thumbs.
Guesstimating Starchy Carbs, Fruits and Vegetables You can rely on your hands to help gauge the
serving size of starchy carbs, such as cooked
oatmeal, brown rice, quinoa, pasta, potatoes
or legumes, so you don’t overdo them. This
method also works for fruits and vegetables,
so you can make sure you get enough!
1 tablespoonof mayo, nuts, or other fat
= whole thumb
1 teaspoon of oil = joint to top
of thumb
REAL APPEAL | VOLUME ONE 53 52 REAL APPEAL | VOLUME ONE
SESSION 3
T ake a look at some of the most
popular dishes around and see how
easy it is to make them work within your
calorie sweet spot. As different as these
meals seem, when you really analyze them,
you’ll find that they all fit a Balanced Meal
Formula: 1 serving healthy protein (or dairy)
+ 2 or more servings fruit/vegetables + 1 or
2 healthy starches + 1 or 2 healthy fats.
Eggs, fruit and toast This is an easy dish to create—it perfectly resembles your
Perfect Portion Plate.
Whole grain/healthy starches1 serving:
Half a whole grain
English muffin
Fruit and Vegetables2 servings:
1 cup of mixed
fruit salad
Classic Breakfast
#1
Practice Makes Perfect (Portion Sizes, That Is…)No matter what meal you’re eating—breakfast, lunch, dinner or snack—you can always make proper portion sizing work for you—and your weight loss. Just learning how to eyeball portions, visualize your Perfect Portion Plate, guesstimate portions using the “hand method” will keep you in control—of your meal, your calories, and your weight-loss success.
Protein1 serving:
Two eggs
Healthy fats
2 servings:
2 teaspoons
olive oil to
scramble the eggs
Dairy1 serving:
12 oz. 1% latte
(1 cup milk +
espresso shots or
American coffee)
Two Classic Breakfasts
REAL APPEAL | VOLUME ONE 55 54 REAL APPEAL | VOLUME ONE
SESSION 3
Hearty sandwich
This satisfying midday staple can fit right into your plan,
with a little careful construction.
Fruit and Vegetables2 servings:
1 cup strawberries
Fruit and Vegetables1 serving of fruits
and vegetables
(½ cup): lettuce,
tomato and onion
Whole grain/healthy starches2 servings:
1 cup cooked
oatmeal (from ½ cup
dry, plain rolled oats
or ¼ cup dry steel
cut oats)
Whole grain/healthy starches2 servings:
2 slices whole grain
bread (or 1 pita)
Classic Breakfast
#2 Classic Lunch
#1
Protein1 serving:
4 oz. chicken
(or other 4 oz.
poultry, seafood
or lean meat)
Healthy fats
2 servings:
2 tablespoons walnuts
Healthy fats
3 servings:
2 teaspoons
mayonnaise and 1/3
of an avocado
Cereal, milk, fruit and nuts
When making hot cereal at home, use a measuring cup:
about ¼ cup dry steel cut oats or ½ cup dry unsweetened
rolled oats or other whole grain hot cereal is two whole
grain/healthy starch servings. When you’re not the cook, use
the “hands” method on page 51 to judge portions. Designate
a specific “cold cereal” bowl so that after you measure it out
a few times, the portion will be easy to eyeball.
Two Classic LunchesTwo Classic Lunches
Dairy1 serving:
1 cup nonfat or 1%
milk or soymilk
REAL APPEAL | VOLUME ONE 57 56 REAL APPEAL | VOLUME ONE
SESSION 3
Bean soup and green salad
Two cups of black bean, lentil, white bean, split pea or any
other type of bean soup, paired with a salad, is a great way
to get your veggies and plenty of filling fiber. Protein, vegetables and grain side
Looks familiar? That’s because this fits right into your
Perfect Portion Plate.
Fruit and Vegetables2 servings:
Salad: 2 cups spinach
and a little red onion
Fruit and Vegetables4 servings:
1 ½ cups green
beans and squash
and ½ cup fresh
tomato salsa
Whole grain/healthy starches2 servings: Half of
the bowl—about
a cup. (Legumes
serve as both
protein and healthy
starch, so when
you get a large
serving, count half
toward your protein
servings and the
half toward your
starch servings.)
Whole grain/healthy starches1 serving:
½ cup quinoa tossed
with black beans,
herbs and scallions
Classic Lunch
#2Classic Dinner
#1
Protein1 serving: Half the
bowl (about a cup) of
bean soup
Protein1 serving:
4 oz. salmon (or other
high protein food)
Healthy fats
2 servings:
about a tablespoon
of an olive oil-based
salad dressing
Healthy fats
1 serving:
2 teaspoons olive oil
tossed with the green
beans and squash
Three Classic Dinners
REAL APPEAL | VOLUME ONE 59 58 REAL APPEAL | VOLUME ONE
SESSION 3
Lasagna and sautéed broccoli
Unless you make it yourself, you’ll have trouble knowing how
much meat and/or cheese, lasagna noodles or olive oil went
into it. Instead, think “inches”—serve yourself a 3 x 3-inch
square, which generally comes to about 350 to 400 calories.
Pizza and a salad
Yes, you can have pizza and still lose weight! Keep the
slices reasonable—about 2 slices (out of 8) of a 12-inch,
thin-crust veggie pizza. If it’s a frozen pizza, choose whole-
wheat crust, double-check the label for serving size and
calories, and stick to about 375 calories’ worth. And don’t
forget the salad!
Fruit and Vegetables3 ½ servings:
1 cup fresh spinach,
1 cup chopped
tomatoes and
cucumbers, plus
½ cup vegetables
on the pizza
Fruit and Vegetables2 ½ servings:
1 cup broccoli
and 1/4 cup
tomato sauce in
the lasagnaWhole grain/healthy starches2 servings:
2 slices of whole
wheat pizza crust
Whole grain/healthy starches1 to 2 servings:
½ to 1 cup cooked
lasagna noodles
(always opt for whole
grain, when possible)
Classic Dinner
#2Classic Dinner
#3
Healthy fats
2 servings:
1 tablespoon olive
oil-based dressing
Healthy fats
2 servings:
2 teaspoons olive oil
(to sauté broccoli)
Protein1 ½ servings:
2 oz. mozzarella
cheese (plus 2
ounces of meat,
if it’s not a
vegetarian lasagna)
Protein1 serving:
1/3 cup shredded (or 1 ½
oz.) mozzarella cheese
REAL APPEAL | VOLUME ONE 61 60 REAL APPEAL | VOLUME ONE
SESSION 3
#2Snack
Two Classic Snacks
At 150 calories per snack (the amount on your Fast Track and
Real Steady plans), you have an opportunity to fit in an extra one
or two food groups. Here are some healthy suggestions.
Drink More Water(and Skip Sugary Beverages)
Veggies & Hummus
Nuts
Fruit and Vegetables2 servings:
½ cup carrot sticks
and ½ cup celery
sticks (or other
vegetables)
Whole grain/ healthy starches1 serving:
2/3 cup chickpeas
(aka garbanzo beans,
the principal component
of hummus)
#1Snack
N ow that you’re creating “smart”
portion-sized meals, also be
smart about what you drink with those
meals. Here are some helpful hints to
get you started.
Drink at least six cups (48
ounces total) of water daily—
more if you’re very active or
live in a hot, dry area. In one
study of people following a
weight-loss diet, those who
drank two cups of water
before each meal lost 44
percent more weight than
those who did not. Other
perks: more radiant
skin, a sharper brain
and a boost in energy
and endurance.
Skip sugary beverages altogether. At
200 calories per 16-ounce bottle, they
not only put on pounds, they’re very
unhealthy (more on page 13, Volume
Two). If quitting cold turkey is too tough,
try to wean yourself off by cutting back to
three drinks per week (or leaning on diet
soda for a while). Make it your goal to get
down to no more than three per month—
and ultimately zero, if you can. Your body
will thank you for it!
Don’t like the taste of regular water?
Check out the “Water Bar” recipes in the Real Foods Nutrition Guide on page 160. With flavors like “Cherry Soda” or “Mint Water with Lime” you’ll be gulping down your glasses!
Healthy fats
1 serving:
1–2 teaspoons of tahini
(ground sesame seeds,
another component
of hummus) and ½
teaspoon olive oil
Healthy fats
3 servings:
3 tablespoons
nuts or seeds
(about a handful)
REAL APPEAL | VOLUME ONE 63 62 REAL APPEAL | VOLUME ONE
SESSION 3
Commitment Contract Eating the right quantity and quality of food is critical to dropping weight.
When I’m not eating a meal from the Real Foods Nutrition
Guide plans:
My signature: ______________________________
I’ll aim to create meals that follow the Balanced Meal
Formula for my calorie level. I’ll focus on getting the right
portions of high-protein (or dairy) food, vegetables and/
or fruit, a whole grain or other healthy starch, and some
healthy fat.
To estimate servings of the various foods groups, I’ll keep
the Perfect Portion Plate in mind or I will use my hands
to guesstimate portions. I can turn back to this session
for guidance on creating easy breakfasts, lunches and
dinners that keep me in my calorie zone.
I’ll wean myself off of sugary beverages, with the goal of
drinking no more than three per month, or none at all.