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REAL APPEAL | VOLUME ONE 41 40 REAL APPEAL | VOLUME ONE

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Design Your Own MealsYou’ve been following the Real Appeal meal plans for two weeks now. Pretty eye-opening isn’t it? Who knew that nutritious food could be so simple to prepare and taste so good? Well, that’s the whole point of the Real Appeal meal plans, actually! Food that is good for you, promotes weight loss, and fuels your body for optimum energy should be easy to make and taste delicious.


SESSION 3

Y ou can’t go online or flip on the TV

these days without hearing terms like

“low carb,” “protein-rich” or “fat-free.” But

what exactly are carbohydrates, protein

and fat?

These three primary “macronutrients,” the

main components of food, provide all of the

calories your body uses to live. (In contrast,

“micronutrients” supply vitamins and

minerals and are calorie-free.) Your body

needs all three to function properly and

fuel your healthy metabolism.

In this session, you’ll learn how to strike

the best balance of these essential

macronutrients.

Carbohydrates

Found mainly in plant-based foods and

dairy, carbs come in three main types:

• sugar (like white sugar, honey, maple

syrup, and sugar that naturally occurs

in fruit)

• starch (the main component of foods

like wheat, rice, and potatoes), and

• fiber (found in fruits, vegetables, and

whole grains)

Carbohydrates are your body’s main

source of fuel, but it’s important to

choose the best ones! You’ll learn how

in this and upcoming sessions.

Protein It’s the main component of meat, poultry,

fish, and other foods of animal origin. Tofu

and tempeh—both made from soybeans—

are also protein-rich vegetarian foods.

Proteins are made up of amino acids,

which your body uses to make its own

muscle, as well as hormones and many

other substances.

Fat

The oils, nuts, butter, and all the other

fats you eat are a mix of these three

main types:

• monounsaturated, the principal fat in

almonds, avocados, and olive oil

• polyunsaturated, the main type of

fat in corn oil, safflower oil, fatty fish,

and walnuts

• saturated, the main type in fatty foods

that are solid at room temperature such

as butter, the fat around a steak, and

coconut oil.

The fat in your diet helps you absorb

micronutrients, among many other

important functions.

Carbohydrates and protein provide 4

calories per gram; fat is more than double

at 9 calories per gram. That’s why fat

portions are smaller than protein-rich and

high carb foods—those fat calories can

quickly add up.

The Foolproof Guide to Perfect Portions

MacronutrientsThe Building Blocks of a Healthy Meal

H owever, we understand that your

busy life can get in the way of your

best efforts. In an ideal world, you could

follow the meal plans to the letter for the

entire program. But in the real world, you

might be running late and can’t get to the

grocery store, so you have to make do

with what’s in your fridge. Or, you’re at a

dinner party or restaurant and you need

to figure out what foods won’t blow your

calorie budget. Maybe you’re in the airport

and want to grab a snack that keeps you

“on plan” before hopping on a plane. How

to make sure your meal will fit your Real

Appeal guidelines?

Well, when you have a basic idea of how

much chicken, cheese, pasta, bread, salad,

dressing, and any other food to put on your

plate, it’s hard to go wrong. We’ll show you a

few fool-proof ways to guesstimate portions,

so you wind up eating meals and snacks

with the right amount of calories that will

leave you satisfied and automatically on the

weight-loss track—no matter what situation,

time or place you find yourself in.Fat

44 REAL APPEAL | VOLUME ONE

SESSION 3

Using Your Perfect Portion PlateLet’s say your kitchen’s pretty bare (yes, you will get to the supermarket tomorrow) but you can still rustle up leftover rotisserie chicken from last night, a cucumber and baby carrots in the crisper drawer, and there’s a loaf of whole grain bread on the counter. How much should you eat of each?

T o the rescue: your Perfect Portion

Plate, found in your Real Appeal

Kit. It’s as simple as it looks: Place just

enough chicken to fill the “Protein”

section, chop up some cucumber and

carrot into the “Fruit/Vegetable” section,

and place a small slice (or ½ a large slice)

of bread in the “Grains” sections. Same

with any other meal—if the foods fit the

sections of the plate, you’re sticking

close to the proper portion level.

(Following the Real Appeal meal plans

to a T? No need to use your plate, as

they're designed with the right balance

of macronutrients.)

One thing to keep in mind as you

experiment with your Perfect Portion

Plate: The plate only works if you

stick to reasonable portions of foods

recommended on the plan. If each

portion section is piled high or filled

with deep-fried foods or other calorie

bombs, it might not work so well!


SESSION 3

Build Your Own “Perfect Portion” Meal– Anytime, Anyplace

If you’re at a restaurant, a friend’s house, or in the company cafeteria, you might not have your Perfect Portion Plate with you, so you’ll have to eyeball portions and guesstimate how much to serve yourself. No sweat. Here are two simple ways to fill your plate so you stay right in your calorie “sweet spot.”

1 Envision your plateTake a look at the plate in front of you

and imagine the sections of your portion

plate. Let’s say the waiter brings you a plate

that’s half-covered with rice. From your

practice with your Perfect Portion Plate,

you’ll know that grains should cover just a

quarter of the dish. So, you’ll eat just half

the rice (a quarter of the plate) and save the

rest or share it with a friend. Buffets will be

even easier—you have total control of what

lands on your plate! You’ll know just what

to do: fill half your plate with vegetables

(or fruit), leaving about a quarter for high

protein foods, and another quarter for

starchy foods (like brown rice, whole

wheat pasta, or whole grain bread).

2 Think both quantity and quality

Use the “What’s a Serving?” on page 48

for a guide to both quantity and quality

of food. Quality isn’t just about eating

“healthier” or more vitamin-rich foods—it’s

about helping you lose weight as well.

You can actually eat bigger portions—and

feel fuller longer for the same number of

calories—if you’re smart about your picks.

For example, you could blow 430 calories

on a leg of fried chicken—that’s about an

entire meal’s worth of calories! But if you

choose a roasted skinless leg, for just 185

calories, you’ll have plenty of room for a

few sides—like a baked sweet potato fries

or homemade coleslaw.

The “What’s a Serving?” chart lists the

serving size and the healthiest options in

each food group—and, in most cases, the

lower calorie option. (For instance, all the

grains listed are whole grains and all the

dairy foods are low in fat.) If 75 percent of

your diet is based on healthy foods like

these, you’ll be doing wonders for your

nutrition—and your weight!

REAL APPEAL | VOLUME ONE 49

1,800 Calorie Plan Daily Totals

Healthy High-Protein Foods:

2 1/2 servings

Low-Fat Dairy: 2 servings

Fruits: 3+ servings

Vegetables: 5+ servings

Whole Grains/Healthy Starches:

5 servings

Healthy Fats: 8 servings

Treat: 150 calories


SESSION 3

Your Plan At-A-GlanceWhat’s a Serving?Here’s another great way to make things fast and easy for you if you’re following the Fast Track or Real Steady Meal Plan calorie guidelines. All you have to do is remember the serving sizes based on the boxes below.


Healthy High-Protein Foods:

2 servings

Low-Fat Dairy: 1 1/2 servings

Fruits: 2+ servings


Whole Grains/Healthy Starches:

4 servings


Treat: none


Healthy High-

Protein Foods:2 servings

Low-Fat Dairy: 2 servings

Fruits: 2+ servings


Whole Grains/

Healthy Starches:5 servings


Treat: 100 calories

FOOD GROUP CALORIES

PER SERVING

A SERVING LOOKS LIKE … *

Whole Grains and Starchy Vegetables

80 • ½ cup cooked oats (1/4 cup dry unsweetened rolled oats or 2 tablespoons dry steel cut oats), other hot cereal

• 1/8 to ¼ cup granola (check labels, calories vary)• approximately ¾ cup flaky cereal (check labels as

calories vary)• ½ cup cooked (about 2 or 3 tablespoons of dry,

uncooked) brown rice, quinoa, barley or other whole grain • 1 slice 100% whole grain bread• 6-inch diameter corn or whole wheat tortilla• 1/3 cup cooked or canned legumes (black beans, kidney

beans, pinto beans, garbanzo beans, lentils, etc.)• 1/2 cup corn, potatoes, sweet potatoes, peas

Vegetables 25 • ½ cup raw, cut-up vegetables• ½ cup cooked vegetables• 1 cup salad greens

Fruit 60 • 1 small to medium fruit (like a kiwi or apple)• 1 cup berries• ½ cup chopped fruit• 2 tablespoons dried fruit (like raisins)

High Protein 150 • 3 to 4 oz. (1/2 to 3/4 cup) cooked lean meat, skinless poultry, fatty fish (like salmon)

• 4 to 5 oz. (2/3 to 1 cup) cooked white-fleshed lean fish, shrimp, or other seafood

• 2 eggs• 5 oz. tofu (2/3 to 1 cup)• 2 oz. (1/2 cup shredded) reduced fat cheese• 1 ½ oz. (1/3 cup shredded) regular cheese• 2/3 cup cooked or canned legumes (black

beans, kidney beans, lentils, etc.)

Fat 45 • 1 teaspoon olive oil, canola oil or other oil or mayonnaise• 1 tablespoon light mayonnaise• 1 tablespoon nuts or seeds• 1 ½ teaspoons nut butter• 1/3 of an avocado

Dairy or non-dairy substitutes

90–100 • 1 cup nonfat or one percent milk, soy milk or other non-dairy calcium-enriched milk

• ¾ cup nonfat or low-fat plain yogurt

* Foods listed in this chart are considered healthier picks within each food group. You’ll be eating these foods regularly on the Real Appeal program.

H ere’s what one serving of the various

food groups looks like. Remember,

you can—and often should—have more

than one serving at a meal (for instance,

a cup of cooked oatmeal is two servings

of grains).

REAL APPEAL | VOLUME ONE 51

SESSION 3


No Brainer Portion Control: Use Your Hands!W hen you have your Perfect Portion

Plate in front of you, portion control

couldn’t be easier. But even when your plate

isn’t around, you have another terrific tool:

your hand. Here’s how to use your hands for

a no-brainer way to estimate the “right-size”

portions of high protein foods, carbs, and fat.

2 thumbs2-ounce portion

of cheese

Thick CutsThe size of your palm = 3 to 4 ounces

of a thick cut (1 to 1 ½ inches) of fish, meat or poultry

Thin cutsThe size of an outstretched hand = 3 to 4 ounces of a thin fillet of fish or

thinly cut (½-inch-thick) serving of meat or poultry.

Guesstimating ProteinYour outstretched hand or palm is a good

stand-in for 3 to 4 ounces of meat, poultry

or fish. Keep in mind that 3 to 4 ounces is

one serving of meat, poultry or fatty fish

(like salmon or trout). But for lean fish,

shrimp, and other shellfish, a serving is

4 to 5 ounces because these foods are

lower in calories.

To figure out a cheese portion,

just put your thumbs together.

(Note: Two ounces shredded cheese

is ½ cup—the size of half a fist, the

portion size for starchy carbs, fruits,

and vegetables)

1/2 cupgrains, fruit or

vegetables

= ½ of your

clenched fist

1 cup(2 servings) of

chopped fruits or

vegetables

= 2 cupped hands

Guesstimating FatTo guesstimate a teaspoon of oil, or a

tablespoon of mayo, nuts, or other fat

servings, you can use your thumbs.

Guesstimating Starchy Carbs, Fruits and Vegetables You can rely on your hands to help gauge the

serving size of starchy carbs, such as cooked

oatmeal, brown rice, quinoa, pasta, potatoes

or legumes, so you don’t overdo them. This

method also works for fruits and vegetables,

so you can make sure you get enough!

1 tablespoonof mayo, nuts, or other fat

= whole thumb

1 teaspoon of oil = joint to top

of thumb


SESSION 3

T ake a look at some of the most

popular dishes around and see how

easy it is to make them work within your

calorie sweet spot. As different as these

meals seem, when you really analyze them,

you’ll find that they all fit a Balanced Meal

Formula: 1 serving healthy protein (or dairy)

+ 2 or more servings fruit/vegetables + 1 or

2 healthy starches + 1 or 2 healthy fats.

Eggs, fruit and toast This is an easy dish to create—it perfectly resembles your

Perfect Portion Plate.

Whole grain/healthy starches1 serving:

Half a whole grain

English muffin

Fruit and Vegetables2 servings:

1 cup of mixed

fruit salad

Classic Breakfast

#1

Practice Makes Perfect (Portion Sizes, That Is…)No matter what meal you’re eating—breakfast, lunch, dinner or snack—you can always make proper portion sizing work for you—and your weight loss. Just learning how to eyeball portions, visualize your Perfect Portion Plate, guesstimate portions using the “hand method” will keep you in control—of your meal, your calories, and your weight-loss success.

Protein1 serving:

Two eggs

Healthy fats

2 servings:

2 teaspoons

olive oil to

scramble the eggs

Dairy1 serving:

12 oz. 1% latte

(1 cup milk +

espresso shots or

American coffee)

Two Classic Breakfasts


SESSION 3

Hearty sandwich

This satisfying midday staple can fit right into your plan,

with a little careful construction.


1 cup strawberries

Fruit and Vegetables1 serving of fruits

and vegetables

(½ cup): lettuce,

tomato and onion

Whole grain/healthy starches2 servings:

1 cup cooked

oatmeal (from ½ cup

dry, plain rolled oats

or ¼ cup dry steel

cut oats)

Whole grain/healthy starches2 servings:

2 slices whole grain

bread (or 1 pita)

Classic Breakfast

#2 Classic Lunch

#1

Protein1 serving:

4 oz. chicken

(or other 4 oz.

poultry, seafood

or lean meat)

Healthy fats

2 servings:

2 tablespoons walnuts

Healthy fats

3 servings:

2 teaspoons

mayonnaise and 1/3

of an avocado

Cereal, milk, fruit and nuts

When making hot cereal at home, use a measuring cup:

about ¼ cup dry steel cut oats or ½ cup dry unsweetened

rolled oats or other whole grain hot cereal is two whole

grain/healthy starch servings. When you’re not the cook, use

the “hands” method on page 51 to judge portions. Designate

a specific “cold cereal” bowl so that after you measure it out

a few times, the portion will be easy to eyeball.

Two Classic LunchesTwo Classic Lunches

Dairy1 serving:

1 cup nonfat or 1%

milk or soymilk


SESSION 3

Bean soup and green salad

Two cups of black bean, lentil, white bean, split pea or any

other type of bean soup, paired with a salad, is a great way

to get your veggies and plenty of filling fiber. Protein, vegetables and grain side

Looks familiar? That’s because this fits right into your

Perfect Portion Plate.


Salad: 2 cups spinach

and a little red onion


1 ½ cups green

beans and squash

and ½ cup fresh

tomato salsa

Whole grain/healthy starches2 servings: Half of

the bowl—about

a cup. (Legumes

serve as both

protein and healthy

starch, so when

you get a large

serving, count half

toward your protein

servings and the

half toward your

starch servings.)

Whole grain/healthy starches1 serving:

½ cup quinoa tossed

with black beans,

herbs and scallions

Classic Lunch

#2Classic Dinner

#1

Protein1 serving: Half the

bowl (about a cup) of

bean soup

Protein1 serving:

4 oz. salmon (or other

high protein food)

Healthy fats

2 servings:

about a tablespoon

of an olive oil-based

salad dressing

Healthy fats

1 serving:

2 teaspoons olive oil

tossed with the green

beans and squash

Three Classic Dinners


SESSION 3

Lasagna and sautéed broccoli

Unless you make it yourself, you’ll have trouble knowing how

much meat and/or cheese, lasagna noodles or olive oil went

into it. Instead, think “inches”—serve yourself a 3 x 3-inch

square, which generally comes to about 350 to 400 calories.

Pizza and a salad

Yes, you can have pizza and still lose weight! Keep the

slices reasonable—about 2 slices (out of 8) of a 12-inch,

thin-crust veggie pizza. If it’s a frozen pizza, choose whole-

wheat crust, double-check the label for serving size and

calories, and stick to about 375 calories’ worth. And don’t

forget the salad!

Fruit and Vegetables3 ½ servings:

1 cup fresh spinach,

1 cup chopped

tomatoes and

cucumbers, plus

½ cup vegetables

on the pizza

Fruit and Vegetables2 ½ servings:

1 cup broccoli

and 1/4 cup

tomato sauce in

the lasagnaWhole grain/healthy starches2 servings:

2 slices of whole

wheat pizza crust

Whole grain/healthy starches1 to 2 servings:

½ to 1 cup cooked

lasagna noodles

(always opt for whole

grain, when possible)

Classic Dinner

#2Classic Dinner

#3

Healthy fats

2 servings:

1 tablespoon olive

oil-based dressing

Healthy fats

2 servings:

2 teaspoons olive oil

(to sauté broccoli)

Protein1 ½ servings:

2 oz. mozzarella

cheese (plus 2

ounces of meat,

if it’s not a

vegetarian lasagna)

Protein1 serving:

1/3 cup shredded (or 1 ½

oz.) mozzarella cheese


SESSION 3

#2Snack

Two Classic Snacks

At 150 calories per snack (the amount on your Fast Track and

Real Steady plans), you have an opportunity to fit in an extra one

or two food groups. Here are some healthy suggestions.

Drink More Water(and Skip Sugary Beverages)

Veggies & Hummus

Nuts


½ cup carrot sticks

and ½ cup celery

sticks (or other

vegetables)

Whole grain/ healthy starches1 serving:

2/3 cup chickpeas

(aka garbanzo beans,

the principal component

of hummus)

#1Snack

N ow that you’re creating “smart”

portion-sized meals, also be

smart about what you drink with those

meals. Here are some helpful hints to

get you started.

Drink at least six cups (48

ounces total) of water daily—

more if you’re very active or

live in a hot, dry area. In one

study of people following a

weight-loss diet, those who

drank two cups of water

before each meal lost 44

percent more weight than

those who did not. Other

perks: more radiant

skin, a sharper brain

and a boost in energy

and endurance.

Skip sugary beverages altogether. At

200 calories per 16-ounce bottle, they

not only put on pounds, they’re very

unhealthy (more on page 13, Volume

Two). If quitting cold turkey is too tough,

try to wean yourself off by cutting back to

three drinks per week (or leaning on diet

soda for a while). Make it your goal to get

down to no more than three per month—

and ultimately zero, if you can. Your body

will thank you for it!

Don’t like the taste of regular water?

Check out the “Water Bar” recipes in the Real Foods Nutrition Guide on page 160. With flavors like “Cherry Soda” or “Mint Water with Lime” you’ll be gulping down your glasses!

Healthy fats

1 serving:

1–2 teaspoons of tahini

(ground sesame seeds,

another component

of hummus) and ½

teaspoon olive oil

Healthy fats

3 servings:

3 tablespoons

nuts or seeds

(about a handful)


SESSION 3

Commitment Contract Eating the right quantity and quality of food is critical to dropping weight.

When I’m not eating a meal from the Real Foods Nutrition

Guide plans:

My signature: ______________________________

I’ll aim to create meals that follow the Balanced Meal

Formula for my calorie level. I’ll focus on getting the right

portions of high-protein (or dairy) food, vegetables and/

or fruit, a whole grain or other healthy starch, and some

healthy fat.

To estimate servings of the various foods groups, I’ll keep

the Perfect Portion Plate in mind or I will use my hands

to guesstimate portions. I can turn back to this session

for guidance on creating easy breakfasts, lunches and

dinners that keep me in my calorie zone.

I’ll wean myself off of sugary beverages, with the goal of

drinking no more than three per month, or none at all.

I will watch my portions

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