Page 47 - F15 Advanced Booklet English

CARBOHYDRATES. FATS.

For women, choose a thumb-sized
portion of any of the following fats. For
men, choose two thumb-sized portions.

CATEGORY TYPE CATEGORY TYPE

FRUITS
(contd.) Plum NUT Peanut, almond, cashew
Tropical fruits Almond (whole & unsalted)
Tomato Walnut (halves)
STARCHY VEG Potatoes Cashew (whole & unsalted)
Corn Pistachio
FRUIT
Peas Avocado
PRODUCE. Coconut flakes

Olives
For women, choose a fist-sized portion SEED Pumpkin seeds
of any of the following vegetables.
Sunflower seeds
For men, choose two fist-sized
portions. Chia seeds
CATEGORY TYPE
Flax seeds
VEGETABLES OIL Olive oil
(fresh or frozen) Spinach
Raw or steamed Methi Coconut oil
Carrots Flax seed oil
Asparagus
Sunflower oil
Cabbage
DAIRY Cheese
Cauliflower
Eggplant Dark chocolate
Bell Pepper
Zucchini
Broccoli Cucumber
Green beans
Kale
Lettuce
Green Beans

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