Updates to TDL Binders 2016, with instructions, 6

Instructions for new TDL Pages, if you have binders lacking
these features:
 My Sample Day and Grocery List: Insert as Last 2 pages of
FOOD/MEAL IDEAS section.
 Be a Label Whiz: Replace current Label document in
HELPFUL HINTS section.
 Remove Subway Guidelines in HELPFUL HINTS section:
optional but recommended.
 Macronutrient Reports (Phase 1 and 2): Replace with
current both Macronutrient Reports in RPOGRAM
BREAKDOWN section. We have swapped the grams and
units section for easier explanation.
 Progress Report: Recommend adding more copies to the
PROGRESS REPORT section. Copy from a binder you have.
My Sample Day
Your meals should always include equal units of protein, carbs, and fats.
Meal 1: ____ units of Protein:________________________________________________
____units of Carbs:__________________________________________________
___ units of Fats:____________________________________________________
Meal 2: ____ units of Protein:________________________________________________
____units of Carbs:__________________________________________________
___ units of Fats:____________________________________________________
Meal 3: ____ units of Protein:________________________________________________
____units of Carbs:__________________________________________________
___ units of Fats:____________________________________________________
Meal 4: ____ units of Protein:________________________________________________
____units of Carbs:__________________________________________________
___ units of Fats:____________________________________________________
Meal 5: ____ units of Protein:________________________________________________
____units of Carbs:__________________________________________________
___ units of Fats:____________________________________________________
Balanced Habits 2015 All Rights Reserved
Weekly Strength & Fitness Plan
Weekly Plan: Cardio: ____days _____min. / Strength: ____days _____min.
Monday:
Weights/Time
Cardio/Time
Rest Day
______________________________________________________________
Tuesday:
Weights/Time
Cardio/Time
Rest Day
______________________________________________________________
Wednesday:
Weights/Time
Cardio/Time
Rest Day
______________________________________________________________
Thursday:
Weights/Time
Cardio/Time
Rest Day
______________________________________________________________
Friday:
Weights/Time
Cardio/Time
Rest Day
______________________________________________________________
Saturday:
Weights/Time
Cardio/Time
Rest Day
______________________________________________________________
Sunday:
Weights/Time
Cardio/Time
Rest Day
______________________________________________________________
Balanced Habits 2015 All Rights Reserved
Grocery List
Fats
Protein
Carbohydrates
_____________
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Misc. Items
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Balanced Habits 2015 All Rights Reserved
Be a Label Whiz
Measures of serving
size
3/4 cup = 55 grams in
weight
PAY ATTENTION!
All numbers
below are
based on the
serving size. If
you eat double,
you’re consuming double
these numbers.
Important yes, but
where the
calories are coming from is KEY!
Grams of the Macronutrient
Limit for heart
health, less than
300mg/day
Grams of the Macronutrient
Watch the ratio of
total carbs to sugar.
The closer they are
per serving, the closer
it is to junk quality.
Less than 2,300mg/
day of sodium is
recommended.
Grams of the Macronutrient
Fiber: higher = better
Sugar: lower = better
To be a Label Expert, start with just focusing on the serving size, then the macronutrients.
Total Fat, Total Carbohydrates, and Protein. How do the macronutrients relate to your units?
This decreases the reliance and emphasis on calories.
As you become more familiar, check out the fiber/sugar in the carbohydrates.
Also, take sodium and cholesterol into consideration...less is better.
Balanced Habits 2015 All Rights Reserved
TakeDown LifeStyle
PHASE I
MACRO NUTRIENT REPORT
About this page:
Your daily requirements of protein, carbohydrates and dietary fat do not reflect the actual
caloric count. These numbers are only true complete proteins, carbohydrates and dietary fats.
There are up to 25% additional hidden calories in each macro nutrient food group.
IE: 1 Tbsp. Natural Peanut Butter is considered only a fat choice. There is also carbohydrates
and protein in peanut butter. We already took these additional Macro Nutrients into
consideration for you. KISS! (Keep it Super Simple!)
Name: ____________________
Daily Macro Nutrient Requirements
Protein_________ grams
Carbs___________ grams
Fats____________ grams
Meals Broken Down into Units
Meal #1
Meal #2
Meal #3
Meal #4
ONE TOTAL UNIT #
ONE TOTAL UNIT #
ONE TOTAL UNIT #
ONE TOTAL UNIT #
P:
P:
P:
P:
C:
C:
C:
C:
F:
F:
F:
F:
Meals Broken Down into Grams
Meal #1
Meal #2
Meal #3
Meal #4
In Grams
In Grams
In Grams
In Grams
P:
P:
P:
P:
C:
C:
C:
C:
F:
F:
F:
F:
We’ve exchanged your gram requirements into “units,” which enables you to make meal
plans based on your food preferences.
You simply choose meals that reflect the correct # of
units of each protein, carbohydrates and fats.
The amount of Macro Nutrient Units indicated are
the minimum number that is required per meal.
entire meal.
A snack is essentially a small meal.
Units cannot be “banked” for later.
It’s important that all food be consumed as an
No saving food from one meal until the next.
TakeDown LifeStyle
Phase I
or
Phase II (circle)
MACRO NUTRIENT REPORT
About this page:
Your daily requirements of protein, carbohydrates and dietary fat do not reflect the actual
caloric count. These numbers are only true complete proteins, carbohydrates and dietary fats.
There are up to 25% additional hidden calories in each macro nutrient food group.
IE: 1 Tbsp. Natural Peanut Butter is considered only a fat choice. There is also carbohydrates
and protein in peanut butter. We already took these additional Macro Nutrients into
consideration for you. KISS! (Keep it Super Simple!)
Name: ____________________
Daily Macro Nutrient Requirements
Protein__________grams
Carbs___________grams
Fats_____________grams
Meals Broken Down into Units
Meal #1
Meal #2
Meal #3
Meal #4
Meal #5
One Total Unit #
One Total Unit #
One Total Unit #
One Total Unit #
One Total Unit #
P:
P:
P:
P:
P:
C:
C:
C:
C:
C:
F:
F:
F:
F:
F:
Meals Broken Down into Grams
Meal #1
Meal #2
Meal #3
Meal #4
Meal #5
In Grams
In Grams
In Grams
In Grams
In Grams
P:
P:
P:
P:
P:
C:
C:
C:
C:
C:
F:
F:
F:
F:
F:
We’ve exchanged your gram requirements into “units,” which enables you to make meal
plans based on your food preferences.
You simply choose meals that reflect the correct # of
units of each protein, carbohydrates and fats.
entire meal.
It’s important that all food be consumed as an
A snack is essentially a small meal.
Units cannot be “banked” for later.
No saving food from one meal until the next.