ldquoWhere Goals Come Truerdquocopy

What are we about to learn

The Perfect Solutions Focus

Your Personal Calorie Needs

Learn about the Glycemic Index and how it affects

blood sugar

Carbs Fats and Proteins

Label Reading Ingredient Quality vs calories

BMR (Basal Metabolic Rate) What is it and how

does it affect how much I can eat

We understand its close

to impossible to avoid

processed foods

completely BUT we will

give you the tools to know

which are acceptable and

which are avoidable

Such as

The Best of the Best

The Best of the Worst

and the Worst of the

Worst Grocery Choices

Healthy Shopping Tour

Nutrition and Weight Loss

Auriculotherapy

New Eating Habits

Nutrition Class

Physical Activity

Your Goal

Not only to lose weight

But to live HEALTHY

This program is not a diet

ndash It is a change in LIFESTYLE

Think LONG TERM NOT SHORT TERM

ldquoOur ultimate goal is to help you feel better

look better sleep better and have an

abundance of energyrdquo

Healthy Lifestyle Focus

TAKE ACTION AND END The Negative

Diet Cycle by using Tools

OVEREATING

BINGE EATING

guilt self-blame

DEPRIVATION

SEMI-STARVATION

RESTRICTIVE

diets

WEIGHT

GAIN AND

RE-GAIN

The Healthy Weight Program Nutrition Services Halton Regional Health Department

The GI ranks foods on a scale from 0-100 according to the extent to which they raise blood sugar levels after eating

Whole foods will generally have a lower GI vs processed

Tool 1 Understanding the Glycemic Index (GI) of Foods

Processed

Whole

Foods with HIGH GI Are rapidly digested and

absorbed (fluctuations in blood sugar levels)

Glycemic Index

Foods with LOW GI Slow digestion and

absorption (gradual rises in blood sugar

and insulin levels)

Ex Rice vs Flour

Fat storage

Fat burn Mode (eat every 4 hours)

Fat storage

6-8 9-11 12-2 3-5 6-8 830-930 Bfast Snack Lunch Snack Dinner Beverage

Eat and Donrsquot Stay Hungry

What are we about to learn

The Perfect Solutions Focus

Your Personal Calorie Needs

Learn about the Glycemic Index and how it affects

blood sugar

Carbs Fats and Proteins

Label Reading Ingredient Quality vs calories

BMR (Basal Metabolic Rate) What is it and how

does it affect how much I can eat

We understand its close

to impossible to avoid

processed foods

completely BUT we will

give you the tools to know

which are acceptable and

which are avoidable

Such as

The Best of the Best

The Best of the Worst

and the Worst of the

Worst Grocery Choices

Healthy Shopping Tour

Nutrition and Weight Loss

Auriculotherapy

New Eating Habits

Nutrition Class

Physical Activity

Your Goal

Not only to lose weight

But to live HEALTHY

This program is not a diet

ndash It is a change in LIFESTYLE

Think LONG TERM NOT SHORT TERM

ldquoOur ultimate goal is to help you feel better

look better sleep better and have an

abundance of energyrdquo

Healthy Lifestyle Focus

TAKE ACTION AND END The Negative

Diet Cycle by using Tools

OVEREATING

BINGE EATING

guilt self-blame

DEPRIVATION

SEMI-STARVATION

RESTRICTIVE

diets

WEIGHT

GAIN AND

RE-GAIN

The Healthy Weight Program Nutrition Services Halton Regional Health Department

The GI ranks foods on a scale from 0-100 according to the extent to which they raise blood sugar levels after eating

Whole foods will generally have a lower GI vs processed

Tool 1 Understanding the Glycemic Index (GI) of Foods

Processed

Whole

Foods with HIGH GI Are rapidly digested and

absorbed (fluctuations in blood sugar levels)

Glycemic Index

Foods with LOW GI Slow digestion and

absorption (gradual rises in blood sugar

and insulin levels)

Ex Rice vs Flour

Fat storage

Fat burn Mode (eat every 4 hours)

Fat storage

6-8 9-11 12-2 3-5 6-8 830-930 Bfast Snack Lunch Snack Dinner Beverage

Eat and Donrsquot Stay Hungry

We understand its close

to impossible to avoid

processed foods

completely BUT we will

give you the tools to know

which are acceptable and

which are avoidable

Such as

The Best of the Best

The Best of the Worst

and the Worst of the

Worst Grocery Choices

Healthy Shopping Tour

Nutrition and Weight Loss

Auriculotherapy

New Eating Habits

Nutrition Class

Physical Activity

Your Goal

Not only to lose weight

But to live HEALTHY

This program is not a diet

ndash It is a change in LIFESTYLE

Think LONG TERM NOT SHORT TERM

ldquoOur ultimate goal is to help you feel better

look better sleep better and have an

abundance of energyrdquo

Healthy Lifestyle Focus

TAKE ACTION AND END The Negative

Diet Cycle by using Tools

OVEREATING

BINGE EATING

guilt self-blame

DEPRIVATION

SEMI-STARVATION

RESTRICTIVE

diets

WEIGHT

GAIN AND

RE-GAIN

The Healthy Weight Program Nutrition Services Halton Regional Health Department

The GI ranks foods on a scale from 0-100 according to the extent to which they raise blood sugar levels after eating

Whole foods will generally have a lower GI vs processed

Tool 1 Understanding the Glycemic Index (GI) of Foods

Processed

Whole

Foods with HIGH GI Are rapidly digested and

absorbed (fluctuations in blood sugar levels)

Glycemic Index

Foods with LOW GI Slow digestion and

absorption (gradual rises in blood sugar

and insulin levels)

Ex Rice vs Flour

Fat storage

Fat burn Mode (eat every 4 hours)

Fat storage

6-8 9-11 12-2 3-5 6-8 830-930 Bfast Snack Lunch Snack Dinner Beverage

Eat and Donrsquot Stay Hungry

Nutrition and Weight Loss

Auriculotherapy

New Eating Habits

Nutrition Class

Physical Activity

Your Goal

Not only to lose weight

But to live HEALTHY

This program is not a diet

ndash It is a change in LIFESTYLE

Think LONG TERM NOT SHORT TERM

ldquoOur ultimate goal is to help you feel better

look better sleep better and have an

abundance of energyrdquo

Healthy Lifestyle Focus

TAKE ACTION AND END The Negative

Diet Cycle by using Tools

OVEREATING

BINGE EATING

guilt self-blame

DEPRIVATION

SEMI-STARVATION

RESTRICTIVE

diets

WEIGHT

GAIN AND

RE-GAIN

The Healthy Weight Program Nutrition Services Halton Regional Health Department

The GI ranks foods on a scale from 0-100 according to the extent to which they raise blood sugar levels after eating

Whole foods will generally have a lower GI vs processed

Tool 1 Understanding the Glycemic Index (GI) of Foods

Processed

Whole

Foods with HIGH GI Are rapidly digested and

absorbed (fluctuations in blood sugar levels)

Glycemic Index

Foods with LOW GI Slow digestion and

absorption (gradual rises in blood sugar

and insulin levels)

Ex Rice vs Flour

Fat storage

Fat burn Mode (eat every 4 hours)

Fat storage

6-8 9-11 12-2 3-5 6-8 830-930 Bfast Snack Lunch Snack Dinner Beverage

Eat and Donrsquot Stay Hungry

Your Goal

Not only to lose weight

But to live HEALTHY

This program is not a diet

ndash It is a change in LIFESTYLE

Think LONG TERM NOT SHORT TERM

ldquoOur ultimate goal is to help you feel better

look better sleep better and have an

abundance of energyrdquo

Healthy Lifestyle Focus

TAKE ACTION AND END The Negative

Diet Cycle by using Tools

OVEREATING

BINGE EATING

guilt self-blame

DEPRIVATION

SEMI-STARVATION

RESTRICTIVE

diets

WEIGHT

GAIN AND

RE-GAIN

The Healthy Weight Program Nutrition Services Halton Regional Health Department

The GI ranks foods on a scale from 0-100 according to the extent to which they raise blood sugar levels after eating

Whole foods will generally have a lower GI vs processed

Tool 1 Understanding the Glycemic Index (GI) of Foods

Processed

Whole

Foods with HIGH GI Are rapidly digested and

absorbed (fluctuations in blood sugar levels)

Glycemic Index

Foods with LOW GI Slow digestion and

absorption (gradual rises in blood sugar

and insulin levels)

Ex Rice vs Flour

Fat storage

Fat burn Mode (eat every 4 hours)

Fat storage

6-8 9-11 12-2 3-5 6-8 830-930 Bfast Snack Lunch Snack Dinner Beverage

Eat and Donrsquot Stay Hungry

TAKE ACTION AND END The Negative

Diet Cycle by using Tools

OVEREATING

BINGE EATING

guilt self-blame

DEPRIVATION

SEMI-STARVATION

RESTRICTIVE

diets

WEIGHT

GAIN AND

RE-GAIN

The Healthy Weight Program Nutrition Services Halton Regional Health Department

The GI ranks foods on a scale from 0-100 according to the extent to which they raise blood sugar levels after eating

Whole foods will generally have a lower GI vs processed

Tool 1 Understanding the Glycemic Index (GI) of Foods

Processed

Whole

Foods with HIGH GI Are rapidly digested and

absorbed (fluctuations in blood sugar levels)

Glycemic Index

Foods with LOW GI Slow digestion and

absorption (gradual rises in blood sugar

and insulin levels)

Ex Rice vs Flour

Fat storage

Fat burn Mode (eat every 4 hours)

Fat storage

6-8 9-11 12-2 3-5 6-8 830-930 Bfast Snack Lunch Snack Dinner Beverage

Eat and Donrsquot Stay Hungry

The GI ranks foods on a scale from 0-100 according to the extent to which they raise blood sugar levels after eating

Whole foods will generally have a lower GI vs processed

Tool 1 Understanding the Glycemic Index (GI) of Foods

Processed

Whole

Foods with HIGH GI Are rapidly digested and

absorbed (fluctuations in blood sugar levels)

Glycemic Index

Foods with LOW GI Slow digestion and

absorption (gradual rises in blood sugar

and insulin levels)

Ex Rice vs Flour

Fat storage

Fat burn Mode (eat every 4 hours)

Fat storage

6-8 9-11 12-2 3-5 6-8 830-930 Bfast Snack Lunch Snack Dinner Beverage

Eat and Donrsquot Stay Hungry

Foods with HIGH GI Are rapidly digested and

absorbed (fluctuations in blood sugar levels)

Glycemic Index

Foods with LOW GI Slow digestion and

absorption (gradual rises in blood sugar

and insulin levels)

Ex Rice vs Flour

Fat storage

Fat burn Mode (eat every 4 hours)

Fat storage

6-8 9-11 12-2 3-5 6-8 830-930 Bfast Snack Lunch Snack Dinner Beverage

Eat and Donrsquot Stay Hungry

Fat storage

Fat burn Mode (eat every 4 hours)

Fat storage

6-8 9-11 12-2 3-5 6-8 830-930 Bfast Snack Lunch Snack Dinner Beverage

Eat and Donrsquot Stay Hungry

Cereals GI

All Bran 42

Oatmeal (traditional rolled oats)

42

FRUITS GI

Mango 55

Grapes 53

Bananas 82

Melon 67

Watermelon 72

FRUITS GI

Grapefruit 25

Apple 38

Pear 38

Strawberries 40

Orange 44

Cereals GI

Special K 56

Mini-Wheats Whole Wheat

58

Cheerios 83

Low GI Moderate-High GI

Examples Refer to your handout

It allows you to choose one food over

another in the same food group the best bread the best cereal etchellip

Think of GI as a Tool

A low GI diet is eating a wide variety of healthy whole

foods that fuel our bodies with nutrition that gives us

clean energy

PROCESSED foods are already broken down fast

digestion Stay full shorter = more hunger

WHOLE foods use more energy (kcal) to break down

nutrients(calories) Stay full longer = less hunger

Remember your goal is to consume Whole Foods

wwwglycemicindexcom

Any Questions Email us at

DonovanPerfectSolutionSA

com

How Do I Start Eating Low GI Foods

ldquoThis for Thatrdquo exchange

Exchange High GI Carbs for Low GI Carbs

(Strawberries in place of Bananas) and (Grains

instead of breads)

It allows you to choose one food over

another in the same food group the best bread the best cereal etchellip

Think of GI as a Tool

A low GI diet is eating a wide variety of healthy whole

foods that fuel our bodies with nutrition that gives us

clean energy

PROCESSED foods are already broken down fast

digestion Stay full shorter = more hunger

WHOLE foods use more energy (kcal) to break down

nutrients(calories) Stay full longer = less hunger

Remember your goal is to consume Whole Foods

wwwglycemicindexcom

Any Questions Email us at

DonovanPerfectSolutionSA

com

How Do I Start Eating Low GI Foods

ldquoThis for Thatrdquo exchange

Exchange High GI Carbs for Low GI Carbs

(Strawberries in place of Bananas) and (Grains

instead of breads)

wwwglycemicindexcom

Any Questions Email us at

DonovanPerfectSolutionSA

com

How Do I Start Eating Low GI Foods

ldquoThis for Thatrdquo exchange

Exchange High GI Carbs for Low GI Carbs

(Strawberries in place of Bananas) and (Grains

instead of breads)

Is the amount of energy your body needs to function at a resting state

Tool 2 BMR (Basal Metabolic Rate)

Nutrition and Weight Loss

Michael Phelps (Example) Do not do this

He needs 10000 calories during peak training (BMR+Exercise Factor)

Body Fat - 1

His Calorie needs to not follow the normal BMR

Calorie intake matters more for athletes than non-athletes

Quantity is more important than quality FOR HIM ONLY

Endurance Based

WHY CANrsquoT I EAT THAT

Michael Phelps (Example) Do not do this

He needs 10000 calories during peak training (BMR+Exercise Factor)

Body Fat - 1

His Calorie needs to not follow the normal BMR

Calorie intake matters more for athletes than non-athletes

Quantity is more important than quality FOR HIM ONLY

Endurance Based

WHY CANrsquoT I EAT THAT

How Much

Food Do You

REALLY

Need if you are not Michael Phelps

1 1000 ndash 1350 kcal

We are going to divide BMR into 3 categories

2 1351 ndash 1850 kcal

3 1851 ndash 2450 kcal

1 Water

Tool 3 Knowing what your Body NEEDS vs wants

2 Protein (Animal vs Vegetable based)

3 Complex Carbohydrates

4 Whole Fruit

5 VitaminsMinerals

6 Fat (SaturatedUnsaturatedTrans)

7 Whole Grains (Quinoa Barley Buckwheat etc)

Optional Processed Starches Processed Sugars (Simple Carbohydrates)

Women need 8-12 cups

Your Life Source--Water H2O

Men need 9-13 cups

In general you should drink half of your weight in ounces in order to maintain proper

hydration

Ex 180 lbs needs 90 oz H2O

1 1000 ndash 1350 kcal

We are going to divide BMR into 3 categories

2 1351 ndash 1850 kcal

3 1851 ndash 2450 kcal

1 Water

Tool 3 Knowing what your Body NEEDS vs wants

2 Protein (Animal vs Vegetable based)

3 Complex Carbohydrates

4 Whole Fruit

5 VitaminsMinerals

6 Fat (SaturatedUnsaturatedTrans)

7 Whole Grains (Quinoa Barley Buckwheat etc)

Optional Processed Starches Processed Sugars (Simple Carbohydrates)

Women need 8-12 cups

Your Life Source--Water H2O

Men need 9-13 cups

In general you should drink half of your weight in ounces in order to maintain proper

hydration

Ex 180 lbs needs 90 oz H2O

1 Water

Tool 3 Knowing what your Body NEEDS vs wants

2 Protein (Animal vs Vegetable based)

3 Complex Carbohydrates

4 Whole Fruit

5 VitaminsMinerals

6 Fat (SaturatedUnsaturatedTrans)

7 Whole Grains (Quinoa Barley Buckwheat etc)

Optional Processed Starches Processed Sugars (Simple Carbohydrates)

Women need 8-12 cups

Your Life Source--Water H2O

Men need 9-13 cups

In general you should drink half of your weight in ounces in order to maintain proper

hydration

Ex 180 lbs needs 90 oz H2O

Women need 8-12 cups

Your Life Source--Water H2O

Men need 9-13 cups

In general you should drink half of your weight in ounces in order to maintain proper

hydration

Ex 180 lbs needs 90 oz H2O

bull Cornell Medical Center Study (1998)

75 of Americans have symptoms of chronic dehydration

In 37 of Americans the thirst mechanism is so weak

itrsquos often mistaken for hunger

Mild dehydration can slow metabolism as much as 3

Dehydration is the 1 trigger of daytime fatigue

A 2 drop in hydration can trigger fuzzy short-term

memory trouble with basic math and difficulty focusing

About Dehydration

RC Rev 17 5-25-2010

Protein is BOTH Animal AND Plant Based

Protein (4 calories per gram)

We need a MIN to avoid starvation mode

We need a MAX to avoid over-consumption

Adequate protein intake is essential

Weight loss and medical interests

Protein is BOTH Animal AND Plant Based

Protein (4 calories per gram)

We need a MIN to avoid starvation mode

We need a MAX to avoid over-consumption

Adequate protein intake is essential

Weight loss and medical interests

Protein

Portions of protein according to BMR

BMR Protein Portions

1 (1000-1350) 1 ndash 2

2 (1351-1850) 2 ndash 3

3 (1851-2450) 3 ndash 4

6 oz Chicken turkey amp some fish

Tool 4 What is One portion of Animal Protein

5 oz Some Fish amp liver

35 oz Beef Pork and

Fattier Meats

Ex the entire hand

Ex palm and up to knuckles

Ex Palm only

It can take up to 10 days to digest at 986F

Rules for Red Meat

DONrsquoT STOP CONSUMING--small amounts can help your metabolism because of the benefits of stearic acid and iron

1 palm size portion per week is plenty

LEAN meats have same

nutrients but less fat

Vegetables (Good Carb) ( 4 calories per gram of carbohydrates)

Portions of vegetables according to BMR

BMR Vegetable Portion

1 (1000-1350) 5 ndash 7

2 (1351-1850) 7 ndash 9

3 (1851-2450) 9 ndash 11

1 serving 1 cup of raw vegetables

OR frac12 cup cooked

All BMR groups 1 Min ndash 2 Max

Fruit (Good Carb) (sugar 4 calories per gram)

Fruit is a great source of fiber promotes brain

energy and full of antioxidants

Fiber helps to slow down the movement of

food from the small intestine to your large

intestine So it is best not to eat whole

fruit with other foods

By itself is optimal

Eat whole fruits need nutrients + fiber

Fruit juice is too processed and

high in sugar

Use fruit as a dessert instead of other high calorie options

Fruit makes a great afternoon snack

Serving Size same as Veggies

Fruit 101

Tool 5 What is ONE portion of Fruits and Vegetables

frac12 cup of cooked vegetables

Palm Size

1 cup raw vegetables Fistful

Tool 5 What is ONE portion of Fruits and Vegetables

frac12 cup of cooked vegetables

Palm Size

1 cup raw vegetables Fistful

Fat (9 calories per gram)

Portions of fat according to BMR

BMR Fat Portions

1 (1000-1350) 30 ndash 40 grams

2 (1351-1850) 30 ndash 45 grams

3 (1851-2450) 30 ndash 55 grams

Good Fat (High End) vs Bad Fat (Low End)

Why Do We Need Fat

Brain ndash 60 brain is fat function

Cells ndash flexibility

Heart ndash 60 of heart energy

from burning fats Lungs ndash minimizes friction prevents collapsing

Nerves ndashinsulates and protects the nerves

Immune System ndash ease inflammation stabilized

metabolism and immune system

Organs- cushioning and protection

Digestion ndashslows digestion to help provide a constant level of energy

Fat-soluble vitamins (A D E and K) can only be absorbed if fat is

present

Tool 6 Good Fat Bad Fat amp Evil Fat

Un-Saturated Fat

mono and poly

Saturated Fat

Trans Fat

GOOD FAT

BAD FAT

EVIL FAT

Vegetable fats liquid at room

temperature raises HDL lowers LDL

Animal fats solid at room temperature

raises LDL raises HDL

Man-made formed into semi-solid

fats raises LDL and lowers HDL

Total HDL LDL and Triglycerides

Cholesterol

HDL (Hero Cholesterol) responsible for

eliminating cholesterol from the body

LDL (Loser Cholesterol) which leads to

cholesterol buildup in the arteries

Triglycerides fats in the bloodstream

The higher your HDL the lower your chance of

heart disease while the more LDL and triglycerides

you have the greater your chance of heart disease

Total cholesterol should be less than 200 mgdL

What is a normal Cholesterol Tool 7 Knowing your Pac-Manrsquos

HDL 60 or above are ideal below 40 can

increase risk

LDL Below 160 if you have one risk factor below

130 if you have 2 risk factors below 100

Triglycerides Below 150

Example of Un-Saturated Fat

Mono-unsaturated

Poly-unsaturated (Omega 3 amp 6)

avocado olive oil

canola oil peanuts

fish oils

seafood oils

vegetable oils safflower oil

sunflower oil

corn oil

soy oils

Examples of Saturated Fat ldquoBadrdquo

Animal Products

Chicken Skin

Cheese

Lard

Butter

Whole Milk

Cakes

Chocolate

Biscuits

Pies

Ingredients

Fried fast

food

Pastries

Trans Fat ldquoEvil Fatrdquo

Type of Foods

Biscuits

Cakes

Fast food

Pastry

Some

margarines

Fat Analysis Chart FATS

Un-saturated

MONO

Un-saturated

POLY

Saturated Trans

Body Response

GOOD GOOD BAD EVIL

Chemical composition

Carbon chains with 1 double bonds amp 2

hydrogen dropped for each double bond

Carbon chains with 2 or more double bonds and 2 hydrogen dropped for

each double bond

Carbon chain with hydrogen bonds

everywhere

Unsaturated with double bond heat it amp add hydrogen you can change the position of

the hydrogen

Food examples

Peanuts avocado canola olive

Fish oil soy oils Omega 3 amp 6

Animal Fats amp some tropical

oils

Processed food baked fried fast

food

Physical state

Liquid Liquid Solid From liquid to solid

Structural composition

Body effects

Lower rates of heart attack amp

strokes

Lower rates of heart attack amp

strokes

Raise rates of heart attack amp

stroke

Raise rates of heart attack amp

stroke

Cholesterol reaction

Raise HDL (Good)

Lower LDL (Good)

Raise HDL (Good)

Lower LDL (Good)

Raise HDL (Good)

Raise LDL (Bad)

Lower HDL (Bad)

Raise LDL (Bad)

Plaque Build - Up

Letrsquos do an Experiment and test fish oil

Omega 3rsquos act as intestinal scrubbers to clean out

bad cholesterol from forming plaque

Choose your Omega 3rsquos wisely

Not all Vitamins are created equally

Benefits of omega

Lower the levels of cholesterol and triglycerides

Thins the blood and less likely to clot

Improve blood vessel elasticity

And best of all it helps your skins elasticity This

means less saggy skin as you lose weight

Lower risk of heart disease and strokes

Tips on Eating Fats

Replace saturated and trans fat with mono

amp polyunsaturated fats

Check the nutrition facts Choose foods

lower in saturated fat trans fat and cholesterol

Measure oil for cooking with a tablespoon

(TBS) rather than pouring it straight from

the bottle 1 TBS= 110 Calories

Note use a spray bottle for your oils

Tips on Eating Fats

Grill bake or steam rather than frying

Ask restaurants to cook your food without

Butter fats and salt

If you choose something high in fat pick

something low in fat to go with it

When making sandwiches try not using

any butter or spread

Donrsquot waste your calories

POP QUIZ Which should you choose

Product Calories Total Fat grams

Saturated Fat grams

Trans

Fat grams

Combined Saturated amp

Trans Fat

Cholesterol mg

Margarine

80 fat

Stick 100 11 2 3 5 0

Butter 100 11 7 0 7 30

Margarine 60 fat

Tub 80 9 15 0 15 0

Margarine 70 fat

stick 90 10 2 25 45 0

All BMR groups 1 Min ndash 2 Max

Whole Grains Guidelines for maintenance

Daily LimitedSometimes Low GI Moderate GI 2 perday MAX 3 perweek MAX Example Example Whole Unprocessed Grains Oatmeal (steel cut or groats) Ezekiel bread Whole Grain Cereals like Kashi Brown Rice (long grain) Autumn Wheat Wild Rice

Plaque Build - Up

Letrsquos do an Experiment and test fish oil

Omega 3rsquos act as intestinal scrubbers to clean out

bad cholesterol from forming plaque

Choose your Omega 3rsquos wisely

Not all Vitamins are created equally

Benefits of omega

Lower the levels of cholesterol and triglycerides

Thins the blood and less likely to clot

Improve blood vessel elasticity

And best of all it helps your skins elasticity This

means less saggy skin as you lose weight

Lower risk of heart disease and strokes

Tips on Eating Fats

Replace saturated and trans fat with mono

amp polyunsaturated fats

Check the nutrition facts Choose foods

lower in saturated fat trans fat and cholesterol

Measure oil for cooking with a tablespoon

(TBS) rather than pouring it straight from

the bottle 1 TBS= 110 Calories

Note use a spray bottle for your oils

Tips on Eating Fats

Grill bake or steam rather than frying

Ask restaurants to cook your food without

Butter fats and salt

If you choose something high in fat pick

something low in fat to go with it

When making sandwiches try not using

any butter or spread

Donrsquot waste your calories

POP QUIZ Which should you choose

Product Calories Total Fat grams

Saturated Fat grams

Trans

Fat grams

Combined Saturated amp

Trans Fat

Cholesterol mg

Margarine

80 fat

Stick 100 11 2 3 5 0

Butter 100 11 7 0 7 30

Margarine 60 fat

Tub 80 9 15 0 15 0

Margarine 70 fat

stick 90 10 2 25 45 0

All BMR groups 1 Min ndash 2 Max

Whole Grains Guidelines for maintenance

Daily LimitedSometimes Low GI Moderate GI 2 perday MAX 3 perweek MAX Example Example Whole Unprocessed Grains Oatmeal (steel cut or groats) Ezekiel bread Whole Grain Cereals like Kashi Brown Rice (long grain) Autumn Wheat Wild Rice

Letrsquos do an Experiment and test fish oil

Omega 3rsquos act as intestinal scrubbers to clean out

bad cholesterol from forming plaque

Choose your Omega 3rsquos wisely

Not all Vitamins are created equally

Benefits of omega

Lower the levels of cholesterol and triglycerides

Thins the blood and less likely to clot

Improve blood vessel elasticity

And best of all it helps your skins elasticity This

means less saggy skin as you lose weight

Lower risk of heart disease and strokes

Tips on Eating Fats

Replace saturated and trans fat with mono

amp polyunsaturated fats

Check the nutrition facts Choose foods

lower in saturated fat trans fat and cholesterol

Measure oil for cooking with a tablespoon

(TBS) rather than pouring it straight from

the bottle 1 TBS= 110 Calories

Note use a spray bottle for your oils

Tips on Eating Fats

Grill bake or steam rather than frying

Ask restaurants to cook your food without

Butter fats and salt

If you choose something high in fat pick

something low in fat to go with it

When making sandwiches try not using

any butter or spread

Donrsquot waste your calories

POP QUIZ Which should you choose

Product Calories Total Fat grams

Saturated Fat grams

Trans

Fat grams

Combined Saturated amp

Trans Fat

Cholesterol mg

Margarine

80 fat

Stick 100 11 2 3 5 0

Butter 100 11 7 0 7 30

Margarine 60 fat

Tub 80 9 15 0 15 0

Margarine 70 fat

stick 90 10 2 25 45 0

All BMR groups 1 Min ndash 2 Max

Whole Grains Guidelines for maintenance

Daily LimitedSometimes Low GI Moderate GI 2 perday MAX 3 perweek MAX Example Example Whole Unprocessed Grains Oatmeal (steel cut or groats) Ezekiel bread Whole Grain Cereals like Kashi Brown Rice (long grain) Autumn Wheat Wild Rice

Benefits of omega

Lower the levels of cholesterol and triglycerides

Thins the blood and less likely to clot

Improve blood vessel elasticity

And best of all it helps your skins elasticity This

means less saggy skin as you lose weight

Lower risk of heart disease and strokes

Tips on Eating Fats

Replace saturated and trans fat with mono

amp polyunsaturated fats

Check the nutrition facts Choose foods

lower in saturated fat trans fat and cholesterol

Measure oil for cooking with a tablespoon

(TBS) rather than pouring it straight from

the bottle 1 TBS= 110 Calories

Note use a spray bottle for your oils

Tips on Eating Fats

Grill bake or steam rather than frying

Ask restaurants to cook your food without

Butter fats and salt

If you choose something high in fat pick

something low in fat to go with it

When making sandwiches try not using

any butter or spread

Donrsquot waste your calories

POP QUIZ Which should you choose

Product Calories Total Fat grams

Saturated Fat grams

Trans

Fat grams

Combined Saturated amp

Trans Fat

Cholesterol mg

Margarine

80 fat

Stick 100 11 2 3 5 0

Butter 100 11 7 0 7 30

Margarine 60 fat

Tub 80 9 15 0 15 0

Margarine 70 fat

stick 90 10 2 25 45 0

All BMR groups 1 Min ndash 2 Max

Whole Grains Guidelines for maintenance

Daily LimitedSometimes Low GI Moderate GI 2 perday MAX 3 perweek MAX Example Example Whole Unprocessed Grains Oatmeal (steel cut or groats) Ezekiel bread Whole Grain Cereals like Kashi Brown Rice (long grain) Autumn Wheat Wild Rice

Tips on Eating Fats

Replace saturated and trans fat with mono

amp polyunsaturated fats

Check the nutrition facts Choose foods

lower in saturated fat trans fat and cholesterol

Measure oil for cooking with a tablespoon

(TBS) rather than pouring it straight from

the bottle 1 TBS= 110 Calories

Note use a spray bottle for your oils

Tips on Eating Fats

Grill bake or steam rather than frying

Ask restaurants to cook your food without

Butter fats and salt

If you choose something high in fat pick

something low in fat to go with it

When making sandwiches try not using

any butter or spread

Donrsquot waste your calories

POP QUIZ Which should you choose

Product Calories Total Fat grams

Saturated Fat grams

Trans

Fat grams

Combined Saturated amp

Trans Fat

Cholesterol mg

Margarine

80 fat

Stick 100 11 2 3 5 0

Butter 100 11 7 0 7 30

Margarine 60 fat

Tub 80 9 15 0 15 0

Margarine 70 fat

stick 90 10 2 25 45 0

All BMR groups 1 Min ndash 2 Max

Whole Grains Guidelines for maintenance

Daily LimitedSometimes Low GI Moderate GI 2 perday MAX 3 perweek MAX Example Example Whole Unprocessed Grains Oatmeal (steel cut or groats) Ezekiel bread Whole Grain Cereals like Kashi Brown Rice (long grain) Autumn Wheat Wild Rice

Tips on Eating Fats

Grill bake or steam rather than frying

Ask restaurants to cook your food without

Butter fats and salt

If you choose something high in fat pick

something low in fat to go with it

When making sandwiches try not using

any butter or spread

Donrsquot waste your calories

POP QUIZ Which should you choose

Product Calories Total Fat grams

Saturated Fat grams

Trans

Fat grams

Combined Saturated amp

Trans Fat

Cholesterol mg

Margarine

80 fat

Stick 100 11 2 3 5 0

Butter 100 11 7 0 7 30

Margarine 60 fat

Tub 80 9 15 0 15 0

Margarine 70 fat

stick 90 10 2 25 45 0

All BMR groups 1 Min ndash 2 Max

Whole Grains Guidelines for maintenance

Daily LimitedSometimes Low GI Moderate GI 2 perday MAX 3 perweek MAX Example Example Whole Unprocessed Grains Oatmeal (steel cut or groats) Ezekiel bread Whole Grain Cereals like Kashi Brown Rice (long grain) Autumn Wheat Wild Rice

POP QUIZ Which should you choose

Product Calories Total Fat grams

Saturated Fat grams

Trans

Fat grams

Combined Saturated amp

Trans Fat

Cholesterol mg

Margarine

80 fat

Stick 100 11 2 3 5 0

Butter 100 11 7 0 7 30

Margarine 60 fat

Tub 80 9 15 0 15 0

Margarine 70 fat

stick 90 10 2 25 45 0

All BMR groups 1 Min ndash 2 Max

Whole Grains Guidelines for maintenance

Daily LimitedSometimes Low GI Moderate GI 2 perday MAX 3 perweek MAX Example Example Whole Unprocessed Grains Oatmeal (steel cut or groats) Ezekiel bread Whole Grain Cereals like Kashi Brown Rice (long grain) Autumn Wheat Wild Rice

All BMR groups 1 Min ndash 2 Max

Whole Grains Guidelines for maintenance

Daily LimitedSometimes Low GI Moderate GI 2 perday MAX 3 perweek MAX Example Example Whole Unprocessed Grains Oatmeal (steel cut or groats) Ezekiel bread Whole Grain Cereals like Kashi Brown Rice (long grain) Autumn Wheat Wild Rice

bull Starches are PROCESSED and usually breads cereals pasta chips cookies pies cakes Some more wholesome starches are potato pumpkin squash (solids unlike zucchini and yellow) sweet potato yams

bull Whole Grains are WHOLE and recognizable Groat Oats Quinoa Barley Buckwheat Wild Rice Brown Rice (long grain)

Starches vs Whole Grains

Tool 7 You need a BMR pocket reference card

1

1000 - 1350

2

1351 ndash 1850

3

1851 - 2450

1 Water Women 91 ounces

Men 101 ounces

Women 91 oz

Men 101 oz

Women 91 oz

Men 101 oz

2 Protein 1 ndash 2 2 ndash 3 3 - 4

3 Vegetables

(Carbs)

5 ndash 7 7 ndash 9 9 ndash 11

4 Fats

30 ndash 40 grams 30 ndash 45 gr 30 ndash 55 gr

5 Fruit 1 ndash 2 1 ndash 2 1 ndash 2

6 Starches

Low GI

0 ndash 2 0 ndash 2 0 - 2

Tool 7 You need a BMR pocket reference card

1

1000 - 1350

2

1351 ndash 1850

3

1851 - 2450

1 Water Women 91 ounces

Men 101 ounces

Women 91 oz

Men 101 oz

Women 91 oz

Men 101 oz

2 Protein 1 ndash 2 2 ndash 3 3 - 4

3 Vegetables

(Carbs)

5 ndash 7 7 ndash 9 9 ndash 11

4 Fats

30 ndash 40 grams 30 ndash 45 gr 30 ndash 55 gr

5 Fruit 1 ndash 2 1 ndash 2 1 ndash 2

6 Starches

Low GI

0 ndash 2 0 ndash 2 0 - 2

The Truth

About

Milkhellip

Milk We are the only species that drinks other species milk

Why No Milk

Cowrsquos milk is designed for the calf

What is it doing to us

Milk Pasteurization Kills bacteria

Calcium is a mineral Heat Dissolve

Milk We are the only species that drinks other species milk

Why No Milk

Cowrsquos milk is designed for the calf

What is it doing to us

Milk Pasteurization Kills bacteria

Calcium is a mineral Heat Dissolve

Milk Information

Regular Milk 12 ndash 13 gr of sugar in 1 cup

Unsweetened 6 ndash 7 gr of sugar in 1 cup

Soy Milk

Unsweetened 0 gr of sugar in 1 cup

Almond Milk

Tool 8 Know your Sugars and their different name

Your body doesnrsquot need REFINED sugar But

is you are going to have it follow this rule of

thumb

No more than 23 grams per day and no more

than 10 gramsper serving

The average American consumes an

average of 180 gramsper day

Brown sugar

Corn sweetener

Corn syrup

Dextrose Fructose

Fruit juice concentrate

Glucose High-fructose corn syrup Honey

Invert sugar

Lactose Malt syrup

Maltose

Raw sugar Sucrose

Syrup Table sugar

A food is likely to be high in sugars if one of these names appears first or second in the ingredient list or if several

names are listed

NAMES FOR ADDED SUGARS THAT APPEAR ON FOOD LABELS

Tool 9 Letrsquos Talk About Physical Activity

Calories

1 1000 - 1350

2 1351 - 1850

3 1851 - 2450

Example 1500 + 350 = 1850 1 hr of exercise

Tool 10 Know how to analyze food labels Nutrition Facts

1 Serving Size

2 of Servings

3 Calories

4 Nutrients

5 Footnotes

6 Daily Value

Nutrients to Limit

Limit these May increase risk of certain chronic diseases

bull Heart disease

bull Some cancers

bull High blood pressure

Cholesterol 300 mg a day

Sodium 2400 mg a day

Healthy Nutrients

Get enough Can improve your health and help reduce the risk of some disease

The product might have more nutrients but is not a requirement to listed them

It is only a requirement to list Vitamin A C Calcium amp Iron

Footnotes

It will always be the same on all products

Recommended dietary advice for all Americans

Are based on a 2000-2500 calorie diet

But remember what is your BMR

Percent Daily Values are bases on a 2000 Calorie diet Your Daily Values may be Lower depending on your calorie needs Calories 2000 2500

Total Fat Less than 65 g 80 g Sat Fat Less than 20 g 25 g Cholesterol Less than 300 g 300 g Sodium Less than 2400 mg 2400 mg Total Carbohydrate 300 g 375 g Dietary Fiber 25 g 30 g

Daily Value

5 is Low 20 is High

Think how many servings are you going to have and you multiply the daily values 2 servings 3 etchellipcan put you over your limit

Tool 11 Ingredient Quality Counts

The listing of each ingredient is in descending order The first ingredient is the highest quantity The following are lesser percentage of the whole product

Ingredients to AVOID bull Monosodium glutamate bull lsquoHydrogenationrsquo or partial hydrogenation bull Aspartame bull Sucralose (ok sometimes)

Most of these food ingredients are found

in processed foods or lsquodietrsquo foods which

you SHOULD NOT be eating anyways

Grocery Store

Real foods donrsquot have labels

Stay on the perimeter Mostly Real Food

Aisle In amp Out Quick Mostly

Processed Food Dirty Dozen

vs

Clean Fifteen

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

Test

Time

1

What is the Serving Size of

American Cheese

210

16

2 slices

17g

2 How many calories would

you get if you ate four slices

of American Cheese

105

210

420

I dont like cheese

3 Would American Cheese

be a good choice for Dietary

Fiber`

Yes

Maybe

0 is low and that is good

8222011

4 Which nutrients found in

American Cheese would be

considered HIGH and NOT

such a healthy choice

Protein

Saturated Fat

Sodium

Both Sodium and

Saturated Fat

5 Which nutrient in American cheese

would be considered HIGH and would

be a healthy choice

Fat

Cholesterol

Calcium

Vitamin A

Doughnut 1 How many calories do you

get from eating ONE

doughnut

200

16

1

225

2 What is the serving

size

6 doughnuts

120

1 doughnut

All of the Above

3 If you ate two doughnuts

how many calories

would you be eating

450

225

120

400

4 What percent ()

Saturated Fat would you

be eating if you ate two

doughnuts

21

15

30

0

5 Are eating doughnuts a

healthy choice for

important nutrients like

Vitamin A Vitamin C

Calcium and Iron

Yes

No

Only for boys

Only for girls

httpwwwperfectsolutionsacom

The Best of the Best Grocery Choices

Nutrition and Weight Loss

httpwwwperfectsolutionsacom

The Best of the Worst Grocery Choices

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

What do you do if they

change brands

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

Uncover hidden sugars fats and other

questionable ingredients

httpwwwperfectsolutionsacom

Label Reading Ingredient quality

TEST TIME

In packet take 5 minutes and we will go over it

together

Tool 9 Letrsquos Talk About Physical Activity

Calories

1 1000 - 1350

2 1351 - 1850

3 1851 - 2450

Example 1500 + 350 = 1850 1 hr of exercise

Tool 10 Know how to analyze food labels Nutrition Facts

1 Serving Size

2 of Servings

3 Calories

4 Nutrients

5 Footnotes

6 Daily Value

Nutrients to Limit

Limit these May increase risk of certain chronic diseases

bull Heart disease

bull Some cancers

bull High blood pressure

Cholesterol 300 mg a day

Sodium 2400 mg a day

Healthy Nutrients

Get enough Can improve your health and help reduce the risk of some disease

The product might have more nutrients but is not a requirement to listed them

It is only a requirement to list Vitamin A C Calcium amp Iron

Footnotes

It will always be the same on all products

Recommended dietary advice for all Americans

Are based on a 2000-2500 calorie diet

But remember what is your BMR

Percent Daily Values are bases on a 2000 Calorie diet Your Daily Values may be Lower depending on your calorie needs Calories 2000 2500

Total Fat Less than 65 g 80 g Sat Fat Less than 20 g 25 g Cholesterol Less than 300 g 300 g Sodium Less than 2400 mg 2400 mg Total Carbohydrate 300 g 375 g Dietary Fiber 25 g 30 g

Daily Value

5 is Low 20 is High

Think how many servings are you going to have and you multiply the daily values 2 servings 3 etchellipcan put you over your limit

Tool 11 Ingredient Quality Counts

The listing of each ingredient is in descending order The first ingredient is the highest quantity The following are lesser percentage of the whole product

Ingredients to AVOID bull Monosodium glutamate bull lsquoHydrogenationrsquo or partial hydrogenation bull Aspartame bull Sucralose (ok sometimes)

Most of these food ingredients are found

in processed foods or lsquodietrsquo foods which

you SHOULD NOT be eating anyways

Grocery Store

Real foods donrsquot have labels

Stay on the perimeter Mostly Real Food

Aisle In amp Out Quick Mostly

Processed Food Dirty Dozen

vs

Clean Fifteen

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

Test

Time

1

What is the Serving Size of

American Cheese

210

16

2 slices

17g

2 How many calories would

you get if you ate four slices

of American Cheese

105

210

420

I dont like cheese

3 Would American Cheese

be a good choice for Dietary

Fiber`

Yes

Maybe

0 is low and that is good

8222011

4 Which nutrients found in

American Cheese would be

considered HIGH and NOT

such a healthy choice

Protein

Saturated Fat

Sodium

Both Sodium and

Saturated Fat

5 Which nutrient in American cheese

would be considered HIGH and would

be a healthy choice

Fat

Cholesterol

Calcium

Vitamin A

Doughnut 1 How many calories do you

get from eating ONE

doughnut

200

16

1

225

2 What is the serving

size

6 doughnuts

120

1 doughnut

All of the Above

3 If you ate two doughnuts

how many calories

would you be eating

450

225

120

400

4 What percent ()

Saturated Fat would you

be eating if you ate two

doughnuts

21

15

30

0

5 Are eating doughnuts a

healthy choice for

important nutrients like

Vitamin A Vitamin C

Calcium and Iron

Yes

No

Only for boys

Only for girls

httpwwwperfectsolutionsacom

The Best of the Best Grocery Choices

Nutrition and Weight Loss

httpwwwperfectsolutionsacom

The Best of the Worst Grocery Choices

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

What do you do if they

change brands

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

Uncover hidden sugars fats and other

questionable ingredients

httpwwwperfectsolutionsacom

Label Reading Ingredient quality

TEST TIME

In packet take 5 minutes and we will go over it

together

Calories

1 1000 - 1350

2 1351 - 1850

3 1851 - 2450

Example 1500 + 350 = 1850 1 hr of exercise

Tool 10 Know how to analyze food labels Nutrition Facts

1 Serving Size

2 of Servings

3 Calories

4 Nutrients

5 Footnotes

6 Daily Value

Nutrients to Limit

Limit these May increase risk of certain chronic diseases

bull Heart disease

bull Some cancers

bull High blood pressure

Cholesterol 300 mg a day

Sodium 2400 mg a day

Healthy Nutrients

Get enough Can improve your health and help reduce the risk of some disease

The product might have more nutrients but is not a requirement to listed them

It is only a requirement to list Vitamin A C Calcium amp Iron

Footnotes

It will always be the same on all products

Recommended dietary advice for all Americans

Are based on a 2000-2500 calorie diet

But remember what is your BMR

Percent Daily Values are bases on a 2000 Calorie diet Your Daily Values may be Lower depending on your calorie needs Calories 2000 2500

Total Fat Less than 65 g 80 g Sat Fat Less than 20 g 25 g Cholesterol Less than 300 g 300 g Sodium Less than 2400 mg 2400 mg Total Carbohydrate 300 g 375 g Dietary Fiber 25 g 30 g

Daily Value

5 is Low 20 is High

Think how many servings are you going to have and you multiply the daily values 2 servings 3 etchellipcan put you over your limit

Tool 11 Ingredient Quality Counts

The listing of each ingredient is in descending order The first ingredient is the highest quantity The following are lesser percentage of the whole product

Ingredients to AVOID bull Monosodium glutamate bull lsquoHydrogenationrsquo or partial hydrogenation bull Aspartame bull Sucralose (ok sometimes)

Most of these food ingredients are found

in processed foods or lsquodietrsquo foods which

you SHOULD NOT be eating anyways

Grocery Store

Real foods donrsquot have labels

Stay on the perimeter Mostly Real Food

Aisle In amp Out Quick Mostly

Processed Food Dirty Dozen

vs

Clean Fifteen

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

Test

Time

1

What is the Serving Size of

American Cheese

210

16

2 slices

17g

2 How many calories would

you get if you ate four slices

of American Cheese

105

210

420

I dont like cheese

3 Would American Cheese

be a good choice for Dietary

Fiber`

Yes

Maybe

0 is low and that is good

8222011

4 Which nutrients found in

American Cheese would be

considered HIGH and NOT

such a healthy choice

Protein

Saturated Fat

Sodium

Both Sodium and

Saturated Fat

5 Which nutrient in American cheese

would be considered HIGH and would

be a healthy choice

Fat

Cholesterol

Calcium

Vitamin A

Doughnut 1 How many calories do you

get from eating ONE

doughnut

200

16

1

225

2 What is the serving

size

6 doughnuts

120

1 doughnut

All of the Above

3 If you ate two doughnuts

how many calories

would you be eating

450

225

120

400

4 What percent ()

Saturated Fat would you

be eating if you ate two

doughnuts

21

15

30

0

5 Are eating doughnuts a

healthy choice for

important nutrients like

Vitamin A Vitamin C

Calcium and Iron

Yes

No

Only for boys

Only for girls

httpwwwperfectsolutionsacom

The Best of the Best Grocery Choices

Nutrition and Weight Loss

httpwwwperfectsolutionsacom

The Best of the Worst Grocery Choices

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

What do you do if they

change brands

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

Uncover hidden sugars fats and other

questionable ingredients

httpwwwperfectsolutionsacom

Label Reading Ingredient quality

TEST TIME

In packet take 5 minutes and we will go over it

together

Tool 10 Know how to analyze food labels Nutrition Facts

1 Serving Size

2 of Servings

3 Calories

4 Nutrients

5 Footnotes

6 Daily Value

Nutrients to Limit

Limit these May increase risk of certain chronic diseases

bull Heart disease

bull Some cancers

bull High blood pressure

Cholesterol 300 mg a day

Sodium 2400 mg a day

Healthy Nutrients

Get enough Can improve your health and help reduce the risk of some disease

The product might have more nutrients but is not a requirement to listed them

It is only a requirement to list Vitamin A C Calcium amp Iron

Footnotes

It will always be the same on all products

Recommended dietary advice for all Americans

Are based on a 2000-2500 calorie diet

But remember what is your BMR

Percent Daily Values are bases on a 2000 Calorie diet Your Daily Values may be Lower depending on your calorie needs Calories 2000 2500

Total Fat Less than 65 g 80 g Sat Fat Less than 20 g 25 g Cholesterol Less than 300 g 300 g Sodium Less than 2400 mg 2400 mg Total Carbohydrate 300 g 375 g Dietary Fiber 25 g 30 g

Daily Value

5 is Low 20 is High

Think how many servings are you going to have and you multiply the daily values 2 servings 3 etchellipcan put you over your limit

Tool 11 Ingredient Quality Counts

The listing of each ingredient is in descending order The first ingredient is the highest quantity The following are lesser percentage of the whole product

Ingredients to AVOID bull Monosodium glutamate bull lsquoHydrogenationrsquo or partial hydrogenation bull Aspartame bull Sucralose (ok sometimes)

Most of these food ingredients are found

in processed foods or lsquodietrsquo foods which

you SHOULD NOT be eating anyways

Grocery Store

Real foods donrsquot have labels

Stay on the perimeter Mostly Real Food

Aisle In amp Out Quick Mostly

Processed Food Dirty Dozen

vs

Clean Fifteen

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

Test

Time

1

What is the Serving Size of

American Cheese

210

16

2 slices

17g

2 How many calories would

you get if you ate four slices

of American Cheese

105

210

420

I dont like cheese

3 Would American Cheese

be a good choice for Dietary

Fiber`

Yes

Maybe

0 is low and that is good

8222011

4 Which nutrients found in

American Cheese would be

considered HIGH and NOT

such a healthy choice

Protein

Saturated Fat

Sodium

Both Sodium and

Saturated Fat

5 Which nutrient in American cheese

would be considered HIGH and would

be a healthy choice

Fat

Cholesterol

Calcium

Vitamin A

Doughnut 1 How many calories do you

get from eating ONE

doughnut

200

16

1

225

2 What is the serving

size

6 doughnuts

120

1 doughnut

All of the Above

3 If you ate two doughnuts

how many calories

would you be eating

450

225

120

400

4 What percent ()

Saturated Fat would you

be eating if you ate two

doughnuts

21

15

30

0

5 Are eating doughnuts a

healthy choice for

important nutrients like

Vitamin A Vitamin C

Calcium and Iron

Yes

No

Only for boys

Only for girls

httpwwwperfectsolutionsacom

The Best of the Best Grocery Choices

Nutrition and Weight Loss

httpwwwperfectsolutionsacom

The Best of the Worst Grocery Choices

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

What do you do if they

change brands

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

Uncover hidden sugars fats and other

questionable ingredients

httpwwwperfectsolutionsacom

Label Reading Ingredient quality

TEST TIME

In packet take 5 minutes and we will go over it

together

Nutrients to Limit

Limit these May increase risk of certain chronic diseases

bull Heart disease

bull Some cancers

bull High blood pressure

Cholesterol 300 mg a day

Sodium 2400 mg a day

Healthy Nutrients

Get enough Can improve your health and help reduce the risk of some disease

The product might have more nutrients but is not a requirement to listed them

It is only a requirement to list Vitamin A C Calcium amp Iron

Footnotes

It will always be the same on all products

Recommended dietary advice for all Americans

Are based on a 2000-2500 calorie diet

But remember what is your BMR

Percent Daily Values are bases on a 2000 Calorie diet Your Daily Values may be Lower depending on your calorie needs Calories 2000 2500

Total Fat Less than 65 g 80 g Sat Fat Less than 20 g 25 g Cholesterol Less than 300 g 300 g Sodium Less than 2400 mg 2400 mg Total Carbohydrate 300 g 375 g Dietary Fiber 25 g 30 g

Daily Value

5 is Low 20 is High

Think how many servings are you going to have and you multiply the daily values 2 servings 3 etchellipcan put you over your limit

Tool 11 Ingredient Quality Counts

The listing of each ingredient is in descending order The first ingredient is the highest quantity The following are lesser percentage of the whole product

Ingredients to AVOID bull Monosodium glutamate bull lsquoHydrogenationrsquo or partial hydrogenation bull Aspartame bull Sucralose (ok sometimes)

Most of these food ingredients are found

in processed foods or lsquodietrsquo foods which

you SHOULD NOT be eating anyways

Grocery Store

Real foods donrsquot have labels

Stay on the perimeter Mostly Real Food

Aisle In amp Out Quick Mostly

Processed Food Dirty Dozen

vs

Clean Fifteen

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

Test

Time

1

What is the Serving Size of

American Cheese

210

16

2 slices

17g

2 How many calories would

you get if you ate four slices

of American Cheese

105

210

420

I dont like cheese

3 Would American Cheese

be a good choice for Dietary

Fiber`

Yes

Maybe

0 is low and that is good

8222011

4 Which nutrients found in

American Cheese would be

considered HIGH and NOT

such a healthy choice

Protein

Saturated Fat

Sodium

Both Sodium and

Saturated Fat

5 Which nutrient in American cheese

would be considered HIGH and would

be a healthy choice

Fat

Cholesterol

Calcium

Vitamin A

Doughnut 1 How many calories do you

get from eating ONE

doughnut

200

16

1

225

2 What is the serving

size

6 doughnuts

120

1 doughnut

All of the Above

3 If you ate two doughnuts

how many calories

would you be eating

450

225

120

400

4 What percent ()

Saturated Fat would you

be eating if you ate two

doughnuts

21

15

30

0

5 Are eating doughnuts a

healthy choice for

important nutrients like

Vitamin A Vitamin C

Calcium and Iron

Yes

No

Only for boys

Only for girls

httpwwwperfectsolutionsacom

The Best of the Best Grocery Choices

Nutrition and Weight Loss

httpwwwperfectsolutionsacom

The Best of the Worst Grocery Choices

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

What do you do if they

change brands

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

Uncover hidden sugars fats and other

questionable ingredients

httpwwwperfectsolutionsacom

Label Reading Ingredient quality

TEST TIME

In packet take 5 minutes and we will go over it

together

Healthy Nutrients

Get enough Can improve your health and help reduce the risk of some disease

The product might have more nutrients but is not a requirement to listed them

It is only a requirement to list Vitamin A C Calcium amp Iron

Footnotes

It will always be the same on all products

Recommended dietary advice for all Americans

Are based on a 2000-2500 calorie diet

But remember what is your BMR

Percent Daily Values are bases on a 2000 Calorie diet Your Daily Values may be Lower depending on your calorie needs Calories 2000 2500

Total Fat Less than 65 g 80 g Sat Fat Less than 20 g 25 g Cholesterol Less than 300 g 300 g Sodium Less than 2400 mg 2400 mg Total Carbohydrate 300 g 375 g Dietary Fiber 25 g 30 g

Daily Value

5 is Low 20 is High

Think how many servings are you going to have and you multiply the daily values 2 servings 3 etchellipcan put you over your limit

Tool 11 Ingredient Quality Counts

The listing of each ingredient is in descending order The first ingredient is the highest quantity The following are lesser percentage of the whole product

Ingredients to AVOID bull Monosodium glutamate bull lsquoHydrogenationrsquo or partial hydrogenation bull Aspartame bull Sucralose (ok sometimes)

Most of these food ingredients are found

in processed foods or lsquodietrsquo foods which

you SHOULD NOT be eating anyways

Grocery Store

Real foods donrsquot have labels

Stay on the perimeter Mostly Real Food

Aisle In amp Out Quick Mostly

Processed Food Dirty Dozen

vs

Clean Fifteen

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

Test

Time

1

What is the Serving Size of

American Cheese

210

16

2 slices

17g

2 How many calories would

you get if you ate four slices

of American Cheese

105

210

420

I dont like cheese

3 Would American Cheese

be a good choice for Dietary

Fiber`

Yes

Maybe

0 is low and that is good

8222011

4 Which nutrients found in

American Cheese would be

considered HIGH and NOT

such a healthy choice

Protein

Saturated Fat

Sodium

Both Sodium and

Saturated Fat

5 Which nutrient in American cheese

would be considered HIGH and would

be a healthy choice

Fat

Cholesterol

Calcium

Vitamin A

Doughnut 1 How many calories do you

get from eating ONE

doughnut

200

16

1

225

2 What is the serving

size

6 doughnuts

120

1 doughnut

All of the Above

3 If you ate two doughnuts

how many calories

would you be eating

450

225

120

400

4 What percent ()

Saturated Fat would you

be eating if you ate two

doughnuts

21

15

30

0

5 Are eating doughnuts a

healthy choice for

important nutrients like

Vitamin A Vitamin C

Calcium and Iron

Yes

No

Only for boys

Only for girls

httpwwwperfectsolutionsacom

The Best of the Best Grocery Choices

Nutrition and Weight Loss

httpwwwperfectsolutionsacom

The Best of the Worst Grocery Choices

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

What do you do if they

change brands

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

Uncover hidden sugars fats and other

questionable ingredients

httpwwwperfectsolutionsacom

Label Reading Ingredient quality

TEST TIME

In packet take 5 minutes and we will go over it

together

Footnotes

It will always be the same on all products

Recommended dietary advice for all Americans

Are based on a 2000-2500 calorie diet

But remember what is your BMR

Percent Daily Values are bases on a 2000 Calorie diet Your Daily Values may be Lower depending on your calorie needs Calories 2000 2500

Total Fat Less than 65 g 80 g Sat Fat Less than 20 g 25 g Cholesterol Less than 300 g 300 g Sodium Less than 2400 mg 2400 mg Total Carbohydrate 300 g 375 g Dietary Fiber 25 g 30 g

Daily Value

5 is Low 20 is High

Think how many servings are you going to have and you multiply the daily values 2 servings 3 etchellipcan put you over your limit

Tool 11 Ingredient Quality Counts

The listing of each ingredient is in descending order The first ingredient is the highest quantity The following are lesser percentage of the whole product

Ingredients to AVOID bull Monosodium glutamate bull lsquoHydrogenationrsquo or partial hydrogenation bull Aspartame bull Sucralose (ok sometimes)

Most of these food ingredients are found

in processed foods or lsquodietrsquo foods which

you SHOULD NOT be eating anyways

Grocery Store

Real foods donrsquot have labels

Stay on the perimeter Mostly Real Food

Aisle In amp Out Quick Mostly

Processed Food Dirty Dozen

vs

Clean Fifteen

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

Test

Time

1

What is the Serving Size of

American Cheese

210

16

2 slices

17g

2 How many calories would

you get if you ate four slices

of American Cheese

105

210

420

I dont like cheese

3 Would American Cheese

be a good choice for Dietary

Fiber`

Yes

Maybe

0 is low and that is good

8222011

4 Which nutrients found in

American Cheese would be

considered HIGH and NOT

such a healthy choice

Protein

Saturated Fat

Sodium

Both Sodium and

Saturated Fat

5 Which nutrient in American cheese

would be considered HIGH and would

be a healthy choice

Fat

Cholesterol

Calcium

Vitamin A

Doughnut 1 How many calories do you

get from eating ONE

doughnut

200

16

1

225

2 What is the serving

size

6 doughnuts

120

1 doughnut

All of the Above

3 If you ate two doughnuts

how many calories

would you be eating

450

225

120

400

4 What percent ()

Saturated Fat would you

be eating if you ate two

doughnuts

21

15

30

0

5 Are eating doughnuts a

healthy choice for

important nutrients like

Vitamin A Vitamin C

Calcium and Iron

Yes

No

Only for boys

Only for girls

httpwwwperfectsolutionsacom

The Best of the Best Grocery Choices

Nutrition and Weight Loss

httpwwwperfectsolutionsacom

The Best of the Worst Grocery Choices

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

What do you do if they

change brands

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

Uncover hidden sugars fats and other

questionable ingredients

httpwwwperfectsolutionsacom

Label Reading Ingredient quality

TEST TIME

In packet take 5 minutes and we will go over it

together

Daily Value

5 is Low 20 is High

Think how many servings are you going to have and you multiply the daily values 2 servings 3 etchellipcan put you over your limit

Tool 11 Ingredient Quality Counts

The listing of each ingredient is in descending order The first ingredient is the highest quantity The following are lesser percentage of the whole product

Ingredients to AVOID bull Monosodium glutamate bull lsquoHydrogenationrsquo or partial hydrogenation bull Aspartame bull Sucralose (ok sometimes)

Most of these food ingredients are found

in processed foods or lsquodietrsquo foods which

you SHOULD NOT be eating anyways

Grocery Store

Real foods donrsquot have labels

Stay on the perimeter Mostly Real Food

Aisle In amp Out Quick Mostly

Processed Food Dirty Dozen

vs

Clean Fifteen

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

Test

Time

1

What is the Serving Size of

American Cheese

210

16

2 slices

17g

2 How many calories would

you get if you ate four slices

of American Cheese

105

210

420

I dont like cheese

3 Would American Cheese

be a good choice for Dietary

Fiber`

Yes

Maybe

0 is low and that is good

8222011

4 Which nutrients found in

American Cheese would be

considered HIGH and NOT

such a healthy choice

Protein

Saturated Fat

Sodium

Both Sodium and

Saturated Fat

5 Which nutrient in American cheese

would be considered HIGH and would

be a healthy choice

Fat

Cholesterol

Calcium

Vitamin A

Doughnut 1 How many calories do you

get from eating ONE

doughnut

200

16

1

225

2 What is the serving

size

6 doughnuts

120

1 doughnut

All of the Above

3 If you ate two doughnuts

how many calories

would you be eating

450

225

120

400

4 What percent ()

Saturated Fat would you

be eating if you ate two

doughnuts

21

15

30

0

5 Are eating doughnuts a

healthy choice for

important nutrients like

Vitamin A Vitamin C

Calcium and Iron

Yes

No

Only for boys

Only for girls

httpwwwperfectsolutionsacom

The Best of the Best Grocery Choices

Nutrition and Weight Loss

httpwwwperfectsolutionsacom

The Best of the Worst Grocery Choices

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

What do you do if they

change brands

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

Uncover hidden sugars fats and other

questionable ingredients

httpwwwperfectsolutionsacom

Label Reading Ingredient quality

TEST TIME

In packet take 5 minutes and we will go over it

together

Tool 11 Ingredient Quality Counts

The listing of each ingredient is in descending order The first ingredient is the highest quantity The following are lesser percentage of the whole product

Ingredients to AVOID bull Monosodium glutamate bull lsquoHydrogenationrsquo or partial hydrogenation bull Aspartame bull Sucralose (ok sometimes)

Most of these food ingredients are found

in processed foods or lsquodietrsquo foods which

you SHOULD NOT be eating anyways

Grocery Store

Real foods donrsquot have labels

Stay on the perimeter Mostly Real Food

Aisle In amp Out Quick Mostly

Processed Food Dirty Dozen

vs

Clean Fifteen

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

Test

Time

1

What is the Serving Size of

American Cheese

210

16

2 slices

17g

2 How many calories would

you get if you ate four slices

of American Cheese

105

210

420

I dont like cheese

3 Would American Cheese

be a good choice for Dietary

Fiber`

Yes

Maybe

0 is low and that is good

8222011

4 Which nutrients found in

American Cheese would be

considered HIGH and NOT

such a healthy choice

Protein

Saturated Fat

Sodium

Both Sodium and

Saturated Fat

5 Which nutrient in American cheese

would be considered HIGH and would

be a healthy choice

Fat

Cholesterol

Calcium

Vitamin A

Doughnut 1 How many calories do you

get from eating ONE

doughnut

200

16

1

225

2 What is the serving

size

6 doughnuts

120

1 doughnut

All of the Above

3 If you ate two doughnuts

how many calories

would you be eating

450

225

120

400

4 What percent ()

Saturated Fat would you

be eating if you ate two

doughnuts

21

15

30

0

5 Are eating doughnuts a

healthy choice for

important nutrients like

Vitamin A Vitamin C

Calcium and Iron

Yes

No

Only for boys

Only for girls

httpwwwperfectsolutionsacom

The Best of the Best Grocery Choices

Nutrition and Weight Loss

httpwwwperfectsolutionsacom

The Best of the Worst Grocery Choices

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

What do you do if they

change brands

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

Uncover hidden sugars fats and other

questionable ingredients

httpwwwperfectsolutionsacom

Label Reading Ingredient quality

TEST TIME

In packet take 5 minutes and we will go over it

together

Ingredients to AVOID bull Monosodium glutamate bull lsquoHydrogenationrsquo or partial hydrogenation bull Aspartame bull Sucralose (ok sometimes)

Most of these food ingredients are found

in processed foods or lsquodietrsquo foods which

you SHOULD NOT be eating anyways

Grocery Store

Real foods donrsquot have labels

Stay on the perimeter Mostly Real Food

Aisle In amp Out Quick Mostly

Processed Food Dirty Dozen

vs

Clean Fifteen

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

Test

Time

1

What is the Serving Size of

American Cheese

210

16

2 slices

17g

2 How many calories would

you get if you ate four slices

of American Cheese

105

210

420

I dont like cheese

3 Would American Cheese

be a good choice for Dietary

Fiber`

Yes

Maybe

0 is low and that is good

8222011

4 Which nutrients found in

American Cheese would be

considered HIGH and NOT

such a healthy choice

Protein

Saturated Fat

Sodium

Both Sodium and

Saturated Fat

5 Which nutrient in American cheese

would be considered HIGH and would

be a healthy choice

Fat

Cholesterol

Calcium

Vitamin A

Doughnut 1 How many calories do you

get from eating ONE

doughnut

200

16

1

225

2 What is the serving

size

6 doughnuts

120

1 doughnut

All of the Above

3 If you ate two doughnuts

how many calories

would you be eating

450

225

120

400

4 What percent ()

Saturated Fat would you

be eating if you ate two

doughnuts

21

15

30

0

5 Are eating doughnuts a

healthy choice for

important nutrients like

Vitamin A Vitamin C

Calcium and Iron

Yes

No

Only for boys

Only for girls

httpwwwperfectsolutionsacom

The Best of the Best Grocery Choices

Nutrition and Weight Loss

httpwwwperfectsolutionsacom

The Best of the Worst Grocery Choices

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

What do you do if they

change brands

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

Uncover hidden sugars fats and other

questionable ingredients

httpwwwperfectsolutionsacom

Label Reading Ingredient quality

TEST TIME

In packet take 5 minutes and we will go over it

together

Grocery Store

Real foods donrsquot have labels

Stay on the perimeter Mostly Real Food

Aisle In amp Out Quick Mostly

Processed Food Dirty Dozen

vs

Clean Fifteen

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

Test

Time

1

What is the Serving Size of

American Cheese

210

16

2 slices

17g

2 How many calories would

you get if you ate four slices

of American Cheese

105

210

420

I dont like cheese

3 Would American Cheese

be a good choice for Dietary

Fiber`

Yes

Maybe

0 is low and that is good

8222011

4 Which nutrients found in

American Cheese would be

considered HIGH and NOT

such a healthy choice

Protein

Saturated Fat

Sodium

Both Sodium and

Saturated Fat

5 Which nutrient in American cheese

would be considered HIGH and would

be a healthy choice

Fat

Cholesterol

Calcium

Vitamin A

Doughnut 1 How many calories do you

get from eating ONE

doughnut

200

16

1

225

2 What is the serving

size

6 doughnuts

120

1 doughnut

All of the Above

3 If you ate two doughnuts

how many calories

would you be eating

450

225

120

400

4 What percent ()

Saturated Fat would you

be eating if you ate two

doughnuts

21

15

30

0

5 Are eating doughnuts a

healthy choice for

important nutrients like

Vitamin A Vitamin C

Calcium and Iron

Yes

No

Only for boys

Only for girls

httpwwwperfectsolutionsacom

The Best of the Best Grocery Choices

Nutrition and Weight Loss

httpwwwperfectsolutionsacom

The Best of the Worst Grocery Choices

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

What do you do if they

change brands

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

Uncover hidden sugars fats and other

questionable ingredients

httpwwwperfectsolutionsacom

Label Reading Ingredient quality

TEST TIME

In packet take 5 minutes and we will go over it

together

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

Test

Time

1

What is the Serving Size of

American Cheese

210

16

2 slices

17g

2 How many calories would

you get if you ate four slices

of American Cheese

105

210

420

I dont like cheese

3 Would American Cheese

be a good choice for Dietary

Fiber`

Yes

Maybe

0 is low and that is good

8222011

4 Which nutrients found in

American Cheese would be

considered HIGH and NOT

such a healthy choice

Protein

Saturated Fat

Sodium

Both Sodium and

Saturated Fat

5 Which nutrient in American cheese

would be considered HIGH and would

be a healthy choice

Fat

Cholesterol

Calcium

Vitamin A

Doughnut 1 How many calories do you

get from eating ONE

doughnut

200

16

1

225

2 What is the serving

size

6 doughnuts

120

1 doughnut

All of the Above

3 If you ate two doughnuts

how many calories

would you be eating

450

225

120

400

4 What percent ()

Saturated Fat would you

be eating if you ate two

doughnuts

21

15

30

0

5 Are eating doughnuts a

healthy choice for

important nutrients like

Vitamin A Vitamin C

Calcium and Iron

Yes

No

Only for boys

Only for girls

httpwwwperfectsolutionsacom

The Best of the Best Grocery Choices

Nutrition and Weight Loss

httpwwwperfectsolutionsacom

The Best of the Worst Grocery Choices

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

What do you do if they

change brands

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

Uncover hidden sugars fats and other

questionable ingredients

httpwwwperfectsolutionsacom

Label Reading Ingredient quality

TEST TIME

In packet take 5 minutes and we will go over it

together

1

What is the Serving Size of

American Cheese

210

16

2 slices

17g

2 How many calories would

you get if you ate four slices

of American Cheese

105

210

420

I dont like cheese

3 Would American Cheese

be a good choice for Dietary

Fiber`

Yes

Maybe

0 is low and that is good

8222011

4 Which nutrients found in

American Cheese would be

considered HIGH and NOT

such a healthy choice

Protein

Saturated Fat

Sodium

Both Sodium and

Saturated Fat

5 Which nutrient in American cheese

would be considered HIGH and would

be a healthy choice

Fat

Cholesterol

Calcium

Vitamin A

Doughnut 1 How many calories do you

get from eating ONE

doughnut

200

16

1

225

2 What is the serving

size

6 doughnuts

120

1 doughnut

All of the Above

3 If you ate two doughnuts

how many calories

would you be eating

450

225

120

400

4 What percent ()

Saturated Fat would you

be eating if you ate two

doughnuts

21

15

30

0

5 Are eating doughnuts a

healthy choice for

important nutrients like

Vitamin A Vitamin C

Calcium and Iron

Yes

No

Only for boys

Only for girls

httpwwwperfectsolutionsacom

The Best of the Best Grocery Choices

Nutrition and Weight Loss

httpwwwperfectsolutionsacom

The Best of the Worst Grocery Choices

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

What do you do if they

change brands

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

Uncover hidden sugars fats and other

questionable ingredients

httpwwwperfectsolutionsacom

Label Reading Ingredient quality

TEST TIME

In packet take 5 minutes and we will go over it

together

Doughnut 1 How many calories do you

get from eating ONE

doughnut

200

16

1

225

2 What is the serving

size

6 doughnuts

120

1 doughnut

All of the Above

3 If you ate two doughnuts

how many calories

would you be eating

450

225

120

400

4 What percent ()

Saturated Fat would you

be eating if you ate two

doughnuts

21

15

30

0

5 Are eating doughnuts a

healthy choice for

important nutrients like

Vitamin A Vitamin C

Calcium and Iron

Yes

No

Only for boys

Only for girls

httpwwwperfectsolutionsacom

The Best of the Best Grocery Choices

Nutrition and Weight Loss

httpwwwperfectsolutionsacom

The Best of the Worst Grocery Choices

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

What do you do if they

change brands

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

Uncover hidden sugars fats and other

questionable ingredients

httpwwwperfectsolutionsacom

Label Reading Ingredient quality

TEST TIME

In packet take 5 minutes and we will go over it

together

httpwwwperfectsolutionsacom

The Best of the Best Grocery Choices

Nutrition and Weight Loss

httpwwwperfectsolutionsacom

The Best of the Worst Grocery Choices

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

What do you do if they

change brands

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

Uncover hidden sugars fats and other

questionable ingredients

httpwwwperfectsolutionsacom

Label Reading Ingredient quality

TEST TIME

In packet take 5 minutes and we will go over it

together

httpwwwperfectsolutionsacom

The Best of the Worst Grocery Choices

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

What do you do if they

change brands

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

Uncover hidden sugars fats and other

questionable ingredients

httpwwwperfectsolutionsacom

Label Reading Ingredient quality

TEST TIME

In packet take 5 minutes and we will go over it

together

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

What do you do if they

change brands

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

Uncover hidden sugars fats and other

questionable ingredients

httpwwwperfectsolutionsacom

Label Reading Ingredient quality

TEST TIME

In packet take 5 minutes and we will go over it

together

Perfect Solutions Nutrition and Weight Loss

httpwwwperfectsolutionsacom

Uncover hidden sugars fats and other

questionable ingredients

httpwwwperfectsolutionsacom

Label Reading Ingredient quality

TEST TIME

In packet take 5 minutes and we will go over it

together

httpwwwperfectsolutionsacom

Label Reading Ingredient quality

TEST TIME

In packet take 5 minutes and we will go over it

together

TEST TIME

In packet take 5 minutes and we will go over it

together