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This book contains all the information and reference materials you need to learn what foods to eat, how much to eat and how to make healthy choices on a daily basis for the rest of your life for long lasting fat loss and optimal health.

All Healthy Portions™ Eating System Hard Copy and E-Book + 1 month website access

All Healthy Portions will help you accomplish the following goals necessary to help your achieve your optimal weight and health. Each goal is supported by the 2015-2020 U.S Dietary Guidelines.

Cut Calories. On this portion-controlled plan, you’ll eat less food – consume less calories – than your body needs to maintain your weight. The ONLY way to see weight loss is to eat less calories than your body burns.

Balanced Diet.  For optimal health, it is essential to get ALL of the vitamins and minerals necessary for healthy cells and weight loss by eating the recommended servings from ALL of the food groups AND by eating nutrient rich foods that are low in sugar.

Sugar.  The U.S. 2015-2020 Dietary Guidelines state no more than 10% of your diet should come from added sugar. To determine how many added sugar calories you can have each day, take 10% of the amount of calories recommended for you (calorie target determined on page 7 of this book x .10). Divide this number by 4 to determine how many grams of added sugar you can have each day. Divide by 4 again to determine how many teaspoons of added sugar this equates to.

Cut Fat. The U.S. 2015-2020 Dietary Guidelines recommend you limit the amount of saturated fat to less than 10% of your diet to maintain a healthy heart and help prevent cholesterol buildup from foods. Saturated fat is found in some packaged sweets and high fat meat and high fat dairy products.

Get Your Fiber. Fiber is essential to your eating plan – this one will ensure you consume an adequate amount; 25-38 grams per day.

Reduce Sodium. The U.S. 2015-2020 Dietary Guidelines recommend you limit the amount sodium to less than 2300 mg a day.

Regulate Macronutrients. This plan will help you ensures your protein, carbohydrate and total fat ratios are within the recommend ranges for optimal energy and blood sugar balance, muscle preservation, heart health, and to help you reach your weight and health goals. You will be getting about 20-30% of your calories from protein, 40-50% from carbohydrates and 25-30% from fat.

Get Enough Protein. You’ll eat adequate protein; about .8 – 1 gram per kilogram of body weight to prevent muscle loss while you’re losing weight.

Eat Fruits and Vegetables. Our plan provides 6 servings of fruits and vegetables each day for optimal antioxidant consumption and cancer prevention.

Hydrate. Healthy body chemistry requires plenty of water. Drink water, from 64 ounces to half of your body weight in ounces each day for optimal hydration and a healthy metabolism.