Elfin Recite

Eat to grow with this muscle-building take on the classic food pyramid. Designed by Alan Aragon, M.S., a nutritionist in Westlake Village, California, it splits your daily calories equally among protein, carbs, and fat, The result; You’ll consume the right balance of muscle-building nutrients while keeping your portion Sizes in check.

• Nuts, avocado 1 to 2 servings
1/4cup nuts; 2 Tbsp nut butter; 1/2 avocado

• Fats, oils 2 to 4 servings
1 tsp olive oil or other oil; 1 pat butter

• Dairy 2 to 4 servings
1 cup milk; 6 oz yogurt: 1 oz hard cheese;
1/3 cup cottage cheese

• Fruit 2 to 4 servings
1 medium whole fruit; 3/4 cup dried fruit; 3/2 cups fresh fruit

• Starchy foods 2 to 4 servings
2 slices broad: 1 cup rice, pasta, beans, corn, cereal: 1 small potato

• Low-starch vegetables
3 or more servings
1 cup (measured raw) of any vegetable besides potatoes or corn

• High-protein foods
4 to 8 servings
3 oz any meat; 1 scoop protein powder; 3 eggs

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