Nutrition and Fitness Advisors

Your World

The Your Health section gives specific, easy-to-remember tips about eating for maximum energy and nutrition. Use the links to see:

  • lists and descriptions of daily exchanges
  • guides to what to eat when
  • rules of thumb and charts for portion sizes
  • for clients only: online food journals that track your daily exchanges, give you instant guidance for your next meal or snack, and calculate the glycemic index of each meal

Interactive Plates

Theinteractive plates, below, show different approaches to eating.Mouse-over a food to see our approach to it.

Fruit Glass Fats Lean proteinGlassFatsGrainsVegetablesLean proteinFruitFatsLean protein

Healthy plate
The food on this plate contains about 550 calories, 2 vegetable exchanges, 4 protein exchanges, 2 fat exchanges, and 2 grain exchanges.

Unhealthy plate
The food on this plate contains about 750 calories, 8 grain exchanges, and 2 vegetable exchanges from the marinara sauce.

Most people who like spaghetti would enjoy eating both of these dinners.

The difference between them is nutrition. The left dinner plate is a balanced meal, with healthy portion sizes. It has fewer calories, more protein, and many more vitamins than the right dinner plate.

To find out how you can make your meals as nutritious, balanced, and satisfying as the one on the top plate, use the links at left. We want you to feel better, eat less, and have more energy.

** Note: Links preceded by two asterisks are for My Health Advisor clients only. You must log in to view these pages.

© 2003 Nutrition & Fitness Advisors | 617-240-4772 | Terms and Conditions of Use

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