Download PROTEIN SOURCES FAT SOURCES

MEAL COMPONENTS CHEAT SHEET (Modified from PrecisionNutrition Resources)
****Serving sizes below serve as a starting point. Personal activity level and individual body size and
lean muscle mass may increase or decrease serving sizes suggested
PROTEIN SOURCES
Serving Size/meal – 1 serving for women (approx. palm size), 2 servings for men (2 palms)
Timing – eat with every meal
Best choices:
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Lean meats such as chicken, turkey, bison, game meats, lean ground beef, lean pork/beef
Fish and Shellfish such as salmon, cod, halibut, tuna, cod, shrimp, scallops
Eggs and Egg whites
Dairy such as cottage cheese, Greek yogurt, cheese
Beans, legumes, tempeh, tofu
Protein Supplements (i.e. whey, casein, pea, hemp, rice, soy etc.)
FAT SOURCES
Serving Size/meal – 1 serving for women (equivalent to size of thumb), 2 servings for men (equivalent to
2 thumbs worth)
Timing – Eat with every meal unless meal is within ½ hour of starting a workout (slows digestion). In
your first Post Workout meal, you may want to eat more carbohydrate and therefore should minimize
fat at that meal. Otherwise include fat serving at other main meals.
Special Considerations: Aim to eat a balance of each type of fat over the course of you day. I.e. ensure
that all your fat sources do NOT come from the same category, but rather come from all different
sources from each of saturated, monounsaturated and polyunsaturated fats
Saturated Fat
1/3 of intake
Animals Fats (in eggs, dairy,
meats, butter, cheeses etc.)
Coconut Oil, Palm Oil
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Monounsaturated Fat
1/3 of intake
Macadamias, Pecans, almonds,
cashews, pistachios, tahini,
pumpkin seeds, hazelnuts,
olives, olive oil, avocado
Polyunsaturated Fat
1/3 of intake
Fish Oil, hemp seeds, algae oils,
sunflower seeds, peanuts, canola
oil, soy nuts, walnuts, flax seeds,
flax oil, chia seeds, brazil nuts
For those consuming less overall food or consuming a plant based diet, aim to get more fat from whole food sources
(lives, nuts and seeds) instead of refined sources (olive oil, nut oil, seed oil) in order to intake more protein and fibre
6501 Sprott Street, British Columbia, Canada V5B 3B8 www.performanceforsport.com
Tel: 604.291.9941 Fax 604.291.0623 I [email protected]
CARBOHYDRATE CHART
Carb Type
Fibre Rich
Serving Size
Women: 1 fist
Men: 2 fists
Whole food
Starchy
Serving Size
When
included in
meal:
Women: 1 fist
Men 2 fists
Refined
Sugary
Examples
Vegetables (e.g. broccoli,
kale, spinach, carrots,
tomatoes, zucchini, beets,
Bok Choy, lettuce, collards,
radish, onion, bean sprouts,
cucumber, peas, squash
*beans
*legumes
*most fruits
Yams/sweet potatoes,
pumpkin
Corn
Sprouted or whole grain
breads and pastas
Quinoa
Amaranth
Bulgur
Long grain/Wild Rice
Oats
Cereal with >4 grams of
fibre, <6 g of Sugar
Dates, figs, raisins, dried fruit
Desserts
Fruit Juice
Processed foods (muffins,
crackers, most cereals
Soda
Most commercial nutrition
bars
**Sports drinks
When to Eat for
Weight Loss
When to Eat if trying to
Gain/Maintain Weight/Fuel
Endurance Sport/in a period
of Rapid growth/Pregnancy
Eat often and any time Eat often and any time of
of day, especially
day especially veggies.
veggies. Include at least
at every meal.
(exception, do not eat
within ½ hour of just
starting intense workout
as digestion may inhibit
workout)
During the first 3 hours
after exercise
(exception, do not eat within ½
hour of just starting intense
workout as digestion may
inhibit workout)
If desired, include at most/
every meal, focusing on
whole food choices
How often you include will
depend on body type and
activity level
Eat occasionally/rarely
and only during the 3
hours after exercise
Eat occasionally/rarely and
only during the 3 hours after
exercise
* These selections are more carb dense (i.e. higher calories) Therefore when including in meals pay
attention to portions especially if trying to lose weight.
**If Sports Drink is a recovery drink complete with specific amount of protein and specific amount of
carbs relative to activity level, maybe consumed more regularly for individuals who train 5 + x’s /wk.
6501 Sprott Street, British Columbia, Canada V5B 3B8 www.performanceforsport.com
Tel: 604.291.9941 Fax 604.291.0623 I [email protected]