Page 46 - F15 Advanced Booklet English

PROTEIN. CARBOHYDRATES.

For women, choose a palm-sized For women, choose a cupped handful-
portion of any of the following proteins. sized portion of any of the following
For men, choose two palm-sized carbohydrates. For men, choose two
portions. cupped handful-sized portions.

CATEGORY TYPE CATEGORY TYPE

FISH Salmon, mackerel, tuna, red snapper, carp GRAINS Oats

SHELLFISH Shrimp, crab, lobster Rice (brown)
CHICKEN Chicken breast Couscous
EGG Egg Barley
DAIRY Yoghurt Quinoa (Amaranth)
Paneer Wheat
Skimmed Milk Millet

Whey supplement Broken Wheat (Dalia)
VEGETARIAN Lentils BREAD Whole wheat bread
Pasta (wheat)
Beans
Chapatis
Seeds
Whole grain tortilla
Tofu
Corn tortilla
Veggie Burger
PASTA Wheat noodles
Forever Lite Ultra ®
Whole wheat pasta
Soyabean
LEGUMES Black beans, chickpeas
Quinoa
FRUIT Apple

Apricot
Berries
Citrus
Grapes
Melons
Peach

Pear
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