Conscious Nutrition Exchange Tree

The Conscious Nutrition Food Tree has high quality foods from each food group.

The Tree provides a foundation for meal planning using Exchanges.

Serving Size Guidelines for a single (1) Exchange

FAT:

1/4 Cup Raw Nuts & Seeds

1/4 Avocado

1 T. of oils and nut butters

PROTEIN:

3 Ounces of Meat for Women

4 Ounces of Meat for Men

Organic, Free-Range Eggs

1/2 Cup of Cooked Beans & Lentils

STARCHES:

1/2 Cup Cooked Grains

3 red potatoes

1 Corn Tortilla

1 slice of Bread

1/2 Sweet Potato

VEGETABLES:

HEAPS (Go for it!) 1 Cup is a Serving

Basic Guidelines

Vegetables are the foundation of your program
Divide your plate into thirds: 1/3 Veggies – 1/3 Protein – 1/3 Fat
Eat 2 servings of healthy fat per MEAL: Healthy fat makes you thinner
Eat one side of the Conscious Nutrition Tree or the other exclusively as often as possible. This will ensure you at each separating your Starches and Proteins at each meal. Separating Proteins and Starches keeps them from competing for digestive resources so you can realize the full nutrient value.
You may combine protein and starches more often the closer you get to your goal and with increased amount of daily physical activity.
Fruit: Eat fruit with nuts as a snack, not with meals. Ex. Apple with almond butter. Fruits are for fun, not for nutrition.
Dairy: Dairy is for fun; not always for optimal health! Eat organic, whole, raw dairy products, or substitute for almond milk, coconut milk and goat dairy products. Dairy is best with the Protein Side of the Tree
If you are drinking alcohol, eat less starch and fruit during that day and the next
Drink liquids 30-60 minutes prior to or post meals
Eat food or a shake first every morning before any hot or cold beverages and supplements.
Don’t forget the protein shake! It falls under the protein side of the tree.