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FatsFunctionEnergy storageHormone productionNutrient absorption (fat-soluble vitamins A, D, E, K)TypesSaturated fats: Solid at room temperatureUnsaturated fats: Monounsaturated fats andPolyunsaturated fats (including omega-3 and omega-6)Trans fats: Artificially created through hydrogenationSourcesOILS NUTS SEEDS AVOCADO FATTY FISHRecommended Daily IntakeAt least 50 grams
PROTEIN AT A GLANCEMEAT, POULTY, & SEAFOODVEGGIES(1 CUP)4 OZ CHICKEN BREAST: 25 G4 OZ TURKEY BREAST: 27 G4 OZ BEEF (LEAN CUTS): 30 G4 OZ PORK LOIN: 27 G4 OZ SALMON: 23 G4 OZ TUNA: 25 G4 OZ SHRIMP: 24 G4 OZ JERKY 32 GSPINACH: 5 GBROCCOLI: 3 GBRUSSELS SPROUTS: 3 GPEAS: 9 GEDAMAME: 17 GASPARAGUS: 3 GNUTS & SEEDS & VEGANDAIRY1 OZ ALMONDS: 6 G1 OZ WALNUTS: 4 G1 OZ PISTACHIOS: 6 G1 OZ CASHEWS: 5 G1 OZ PEANUTS: 7 G1 OZ PECANS: 3 G1/2 CUP BLACK BEANS: 8 G1 CUP TEMPEH: 31 G1 CUP TOFU: 20 G3 WHOLE EGGS: 18 G3/4 CUP GREEK YOGURT: 18 G3/4 CUP COTTAGE CHEESE: 21 GCLEAN WHEY (OR PLANT-BASED) PROTEIN POWDERHEALTHY FATS AT A GLANCEAVOCADO (1 MEDIUM AVOCADO): 21 GWALNUTS: 4 GCHIA SEEDS: 9 GALMOND BUTTER: 18 GOLIVE OIL (1 TABLESPOON): 14 GSALMON: 11 G
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Page 5 and 6: Why The 100-50 MethodThe Solution:*
Page 7 and 8: 0 G R A M S O F F A T M I N I M U M
Page 9 and 10: 0 G R A M S O F F A T M I N I M U M
Page 11: ProteinsFunctionBuilding and repair
Page 15 and 16: Method FAQQ:What about carbs?A: Her
Page 17 and 18: Here is how I can help!OUR 100-50 M

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