'A'ai Sa'o Fa'afaigofie!

Anotusi

• Iloilo mo

Lake Austin Spa Resort faʻamalositino faatonu Lora Edwards, MS Edd, RD, fautuaina le fuafuaina o taumafataga fuafuaga faʻaaogaina le Smart Foods laulau mai le Body for Life for Women (Rodale, 2005) e Pamela Peeke, M.D., M.P.H., o se sui fono faufautua sui auai. O le filosofia i tua atu o lenei polokalame o le i ai o se fa'afefiloi o polotini, ga'o ma ga'o maloloina i taumafataga uma ina ia tumau ai lou ma'ona.

Ina ia fatuina au oe taumafataga, filifili se aitema taʻitasi mai Vaega A, B ma le C, faʻaopopo se isi faʻaopopoina o fualaʻau e leʻo faʻamamaina mai le Vaega B (pei o le broccoli poʻo kāloti) a itiiti mai faʻalua i le aso. Ia mautinoa o loʻo e 'ai i se mea i le fa itula pe a.

Vaega A: Polotini Atamai

Fuamoa, sisi ma le susu susu paʻu

Sisi, malamalama pe gaʻo-leai, 2 oz.

yogurt maualalo ga'o, 8 oz.

Fuamoa atoa, 1

Paʻepaʻe papaʻe, 3 poʻo le 4

Suiga fuamoa, 1/3-1/2 ipu

Lowfat fale sisi, ipu

Lowfat (1%) poo susu e leai se gaʻo, 8 oz.

Sisi ricotta e leai se ga'o, 1/3 ipu

Iʻa (4 oz.)

Pepe

Haddock

Salemoni

Shellfish (shrimp, crab, lobster)

Tuna

Meaʻai poʻo moa (3-4 oz.)

Moa e leai ni pa'u po'o le susu pipi

Povi paʻu poʻo le puaa

Lean deli deli aano, pei o ham

Mea'ai soya/sui aano o manu

Soy patty patty, 1

Burger soya, 1

Soya hot dog, 1

Soy sisi, 2 oz.

Soy susu, 8 oz.

Nati soya, 1/4-1/3 ipu

Tofu, 4 oz.

Vaega B: Karbohidate atamai

Fualaau faisua (1/2 ipu vela pe 1 ipu mata)

Artichoke

Asparagus

Pipi

Broccoli

Brussels totogo

Kapisi

Kāloti

Fuafua

Seleli

Saito (starchy)

Kukama

Pi pi lanumeamata

Green pepa

Letisi

Musele

Aniani

Pi (masoa)

Uala, suamalie (starchy)

Maukeni

Spinach

Squash

Tomato

Zucchini

Fua (1 fualaʻau atoa poʻo le 1 ipu fualaʻau poʻo fasi meleni)

Apple

O vine (strawberries, blueberries)

Citrus fualaʻau (moli, moli)

Fua mamago, 1/4 ipu

Meleni, cantaloupe

Saito atoa

Areto fatu atoa, 1 fasi

Bagel atoa saito, pita pe afifi, 1/2

Alaisa enaena ausa, 1/2 ipu vela

Araisa vao ua feoaʻi, 1/2 ipu vela

Oatmeal, 1/2 ipu vela

Karite, 1/2 ipu vela

Vaega C: Fats Atamai

Avocado, 1/4

Nati: 15 almonds, 20 pinati, 12 walnut afa (e mafai foi ona faitaulia o Smart Proteins)

Suauʻu olive, 1 sipuni

Canola suauʻu, 1 sipuni

Suauu safflower, 1 sipuni

Meaʻai mama

1/2 vaega o soʻo se Smart Protein ma le 1/2 vaega o soʻo se Smart Carb

1 sipuni sipuni pata nut i luga o seleni po o luga o le 1 apu tipi

Soʻo se nonstarchy veggie, soʻo se taimi

1/2 vaega o nati faʻafefiloi ma le 1/2 vaega o fualaʻau mamago

1/2 saito atoa bagel ma hummus

Meaʻai lapisi (aveʻese pe 'ai faʻatauvaʻa)

Meaʻai gaosi: Paʻepaʻe suka, paʻepaʻe kuki, kuki, chips, keke,

lole pa, soda

Aano gaosi: Bologna, maile vevela, sosisi

Aano mumu tumu-gaʻo, susu ma sisi (maualuga i le gaʻo gaʻo)

So'o se mea'ai e iai ga'o fa'aliliu

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