BALANCING YOUR DIET

Advances in nutritional science have brought us important insights into what goes into a healthy diet:

Protein is essential to control your appetite and to nourish and protect your muscles.
Fibre from fruits, vegetables and some wholegrains is important to maintain balanced intestinal function and clear toxins from the body.
Healthy fats are necessary to rebalance the good and bad fats in your diet.
Carbohydrates provide unique plant nutrients and antioxidants that protect the health of the most important organs in your body.

PROTEIN

proteinProtein helps build and maintain strong muscles. Try to consume 75 to 100 grams of protein each day. Eating protein at every meal also helps control hunger. The best protein-rich foods are those that are low in fat, such as high-protein breakfast shakes, chicken or turkey breast, egg whites, fish and shellfish, very lean cuts of red meat and low-fat or non-fat dairy products. Limit high-fat protein foods such as cheese, most red meat cuts, sausages and full-fat dairy products.
Milk protein is a high-quality protein that can be helpful in balancing your diet. If you are lactose intolerant, you can substitute soy products without losing any key nutrients.

Power up and slim down while you help maintain lean muscle mass with Herbalife's Personalized Protein Powder.

Also try Herbalife Nutritional Shake Mix to help meet your daily protein needs.

FIBRE

proteinYou should get 25 grams of fibre per day for optimum wellness from a combination of whole grains, fruits and vegetables. Whole grains are made up of an outer shell of fibre, an inner portion rich in starch and a germ centre rich in protein. Try to choose whole-grain foods, such as whole grain breads and pasta, brown rice and cereals such as rolled oats and shredded wheat, whenever possible.
Fibre ensures smooth intestinal flow and slows down the emptying of the gastric system. Adequate fibre supports cardiovascular health.

Support healthy bowel function with Herbalife's Fibre and Herb tablets.

HEALTHY FATS

proteinHealthy fats that occur naturally in nuts, avocados and olive oil are some of the healthiest fats you can consume.
Ocean-caught fish also provide healthy fats that could help reduce the risk of heart disease when eaten three to four times per week as part of a healthy balanced diet.
Good fats are essential for the normal development and functioning of the brain and maintenance of the nervous system.
Fats such as oils, butter, margarine, mayonnaise and foods rich in fats such as salad dressings, sauces and gravies should be limited.

Ensure that you are obtaining enough of the essential fats that are vital for optimum health by supplementing with Herbalife's Herbalifeline.

CARBOHYDRATES

protein



Colourful fruits and vegetables are the foundation of your daily menus. Full of vitamins and minerals, they help maintain your organs and immune system, keeping your body strong.

Healthy carbohydrates include whole grains such as whole-grain breads, pastas and cereals and brown rice.

 

CHOOSING HEALTHY CARBOHYDRATES

GREEN: Enjoy often
 
YELLOW: Eat occasionally
 
Serving Size
Calories
   
Serving Size
Calories
 Most vegetables 1 cup, cooked 40-60    Apple juice 1 cup 150
 Apple 1 medium 80-100    Grapefruit juice half a cup 50
 Banana 1 average 90    Pear 1 medium 100
 Cherries 15 cherries 85    Peas 1 cup 140-150
 Grapefruit half a fruit 40    Pineapple juice 1 cup 140-150
 Kiwi 1 large 50-60    Whole-grain bread 1 slice 80-100
 Mango half a fruit 80    Barley 1 cup, cooked 207
 Orange 1 large 85    Black beans half a cup 150
 Peach 1 large 60-70    Grapes 1 cup 100-120
 Plums 2 small 60    Kidney beans 1 cup, cooked 200-230
 Strawberries half a cup 40-50    Lentils half a cup 120
 Tomato juice 1 cup 40-50    Soybeans half a cup, cooked 150-160
 Apricots 2 whole 50-60    Cranberry juice half a cup 60-80
 Orange juice half a cup 50-60    Oatmeal 1 cup 130
 Papaya half large 75  
 Pineapple half a cup 75  
 Pumpkin 1 cup 70-80  
 Shredded wheat 1 cup 110-140  
 Toasted oats 1 cup 120  
 Watermelon 1 cup 50  
RED: Reach for infrequently
  Serving Size Calories     Serving Size Calories
 Cashews half a cup 400-500    Corn chips 60g 300-350
 Ice cream 1 cup 300-400    Corn flakes 1 cup 100
 Low-fat ice cream 1 cup 250-300    Croissant 1 average 270-300
 Peanuts half a cup 400-500    French fries 1 large order 515
 Popcorn full fat 2 cups 120-150    Pizza 1 large slice 300
 Crisps 57g 300-350    Raisins half a cup 270-300
 Whole milk 1 cup 150-160    Waffles 1 average 150
 Vanilla pudding 1 cup 200-270    White bread 1 slice 150-180
 Fruit yoghurt 1 cup 200-250    White rice half a cup 150
 Soy yoghurt 1 cup 200-220    Cream 100g 50-70
 Baked potato 1 small 220    Mayonnaise 10g 70-80
 Brown rice half a cup 120    Meat - high fat 100g 215
 Corn 1 ear 75    butter/margarine 1 tablespoon 36