meal breakfast
1
meal lunch
3
meal dinner
5
meal
2
meal
4
Take Diet Plan
5
5 smaller meals equally spaced throughout the day is
healthier because it supplies a constant supply of nutrients
and energy than the traditional 3-meal per day plan.
Simply identify the metabolism that applies (below) and
eat accordingly.
The choice of LOW-FAT or REGULAR Dairy Products is determined by total daily caloric needs.
FAST metabolism
Follow a higher carbohydrate, higher fat diet
Active, high-energy adults need more calories
Increasing good fats and low glycemic carbs with
lean proteins, fruits and vegetables will provide
the needed fuel to grow healthy strong bodies.
Recommended diet plan:
30% protein | 55% carb | 15% fat
SLOW metabolism
Follow a lower carbohydrate/lower fat diet
Less-active, low-energy adults need less calories
Following a well-balanced nutritional diet that
includes lean proteins, low glycemic carbs, fruits
and vegetables, as well as good fats will grow
healthy strong bodies. Recommended diet plan:
50% protein | 40% carb | 10% fat
These nutrition tips are general guidelines to promote health and well-being. For specialized health needs, allergies or health conditions/restrictions, consult with your doctor or nutritionist to formulate a specialized nutrition plan.
Fact: eating breakfast is important
Fact: sugar promotes cavities
Tip: drink water after dark
Tip: avoid “bad” carbohydrates
Low glycemic carbs (oatmeal, whole grains
& fruit) as well as good fats (tree nuts, egg
yolks, avocados) provide sustained energy
for both mental focus, physical energy and
health.
Sugar may be yummy in the tummy, but bad
for teeth. Sugar feeds bacteria in the mouth
which can lead to cavities.
Always rinse
your mouth with water after eating sugary
foods or drinks.
If thirsty before bed drink water and not fruit juice
or sodas. Water will keep your mouth cleaner,
preventing bacteria which leads to tooth decay.
Brush your teeth before bed!
Bad carbs are high glycemic and includes:
sugar, corn syrup & fructose sweeteners,
processed (rened) our, and processed
snack foods. Bad carbs combined with
saturated fats are bad for your health.
Lean Protein & Low Glycemic
Carbohydrates
1/2 sandwich: tuna, chicken or turkey on
whole grain bread with lettuce, tomato and
avocado, or cheese on whole grain bread.
Good Fats
Small handful of: whole unsalted raw
or roasted almonds, trail mix, unsalted
sunower seeds, or unsalted pumpkin seeds.
Drink: water or 100% pure fruit juice.
Lean Protein, Low Glycemic
Carbohydrates & Good Fats
Great oats: cooked whole grain oatmeal
sweetened with fresh or dried fruit, honey,
walnuts and sliced banana, or whole grain
cereal with milk, or
Quick eggs: fried or scrambled eggs with
butter, fresh salsa and grated cheese, or
Wafe-licious: multi-grain wafe or
pancakes
topped with whipped cream, fresh fruit and
chopped nuts.
Drink: water, milk, 100% pure orange juice, or
natural fruit juice.
Lean Protein
1 serving: lean chicken, turkey, sh, beef
or pork baked or pan fried with non-stick
cooking spray.
Fiberous Carbohydrates
1 serving: mixed green salad, green beans,
broccoli, spinach, brussels sprouts, asparagus.
Low Glycemic Carbohydrates
1 serving: baked potato, yams, sweet
potatoes, rice, quinoa, or pasta (wheat or
brown rice).
Drink: water or milk.
Lean Protein, Low Glycemic
Carbohydrates & Good Fats
Pasta-licious: whole wheat or brown rice
pasta served with pasta sauce, grated
cheese and topped with turkey or lean beef
meatballs, or
Nutty sandwich: unsalted and unsweetened
almond or peanut butter and natural jam or
jelly on whole grain bread, or
Egg-wich: egg salad sandwich on whole
grain bread with cheese.
Low Glycemic Fruit Carbohydrates
1 serving fruit: apple, peach, plum, grapes,
strawberries, berries, pear, apricots, cherries,
orange, watermelon wedges, 1/2 banana.
Lean protein & Low Glycemic
Carbohydrates
1 serving: yogurt with fresh fruit and almonds,
and whole grain crackers with unsalted and
unsweetened almond or peanut butter
or cheese wedges.
Low Glycemic Fruit Carbohydrates
1/2 serving fruit: apple, peach, plum,
grapes, strawberries, berries, pear, apricots,
cherries, oranges, watermelon wedges, 1/2
banana, or natural fruit snack.
Drink: water or 100% pure fruit juice.
Occasional cheat treat
1 serving: natural sorbet, frozen yogurt,
frozen homemade fruit popsicles, Jello or
homemade dessert.
Drink: water, milk, 100% pure fruit juice.
Healthy Nutrition
Plan for Adults
LIBERTY cares about more than just teeth!
© 2020 LIBERTY Dental Plan Healthy-Nutrition-Plan-for-Adults-Eng RN 01 2020
Making members shine, one smile at a time
www.libertydentalplan.com