Academy Step 3 – Serving

[text_block style=”style_1.png” align=”left” font_size=”24″ font_color=”%2300A651″ width=”364″]Academy Lesson 3 – Serving Option[/text_block]
  • Learn About The Serving Option
  • Find The Plan Level For You
  • Download and Bookmark The Tiers

Watch Video #3

  • 1

    Find The Plan Level For You

    In the tabs below, you will find Plans A-D. Simply take the calorie number you calculated in Step 1 of the Academy and see which plan you fall under. That will show you how many servings of each category you get. Make sure you save that information somewhere. NOTE: There is a link to a google sheet you can save and print as well.

Primary Veggies 4 Servings
Secondary Veggies and Grains 2 Servings
Fruits 2 Servings
Lean Proteins 4 Servings
Healthy Fats 3 Servings
Yellow Tier (subtract 1 from above) 1 Serving

Google Version: CLICK HERE

 
Primary Veggies 5 Servings
Secondary Veggies and Grains 2 Servings
Fruits 2 Servings
Lean Proteins 5 Servings
Healthy Fats 4 Servings
Yellow Tier (subtract 1.5 from above) 1.5 Servings

Google Version: CLICK HERE

Primary Veggies 6 Servings
Secondary Veggies and Grains 2 Servings
Fruits 3 Servings
Lean Proteins 6 Servings
Healthy Fats 4 Servings
Yellow Tier (subtract 1.5 from above) 1.5 Servings

Google Version: CLICK HERE

Primary Veggies 6 Servings
Secondary Veggies and Grains 3 Servings
Fruits 3 Servings
Lean Proteins 7 Servings
Healthy Fats 4 Servings
Yellow Tier (subtract 1.5 from above) 2 Servings

Google Version: CLICK HERE

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  • 2

    Download and Bookmark The Tiers

    At the bottom of this page you will find two sets of links to our 90/10 Nutrition Tiers. They are arranged like the colors of a stop light (Green, Yellow, and Red). Download the pdf versions of the Green, Yellow and Red Tiers to your computer so you can print or view them any time you need to. You can bookmark the online links and/or save them to your phone desktop so you can get to them anytime you need them.

  • 3

    Eat The 90/10 Nutrition Way

    Now just pick foods from the green tier to fill your serving allowances for each category.
    NOTE: Yellow Tier servings are optional. If you choose to use your “10% yellow” servings, you need to subtract those servings from other categories. In other words, if you are in Plan B and you choose to use your 1.5 servings from the yellow tier for the day, you would need to have 1.5 servings less from other categories that day. For maximum results, it is suggested to subtract yellow servings from the secondary vegetable and grains category, but that is not required. Fresh fruits would be the second most beneficial category to subtract from when using the yellow tier allowance.

Downloadable Tiers

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    Green Tier

    This is the printable pdf version of our Green Tier

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    Yellow Tier

    This is the printable pdf version of our Yellow Tier

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    Red Tier

    This is the printable pdf version of our Red Tier

Online Tiers

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Green Tier(Bookmark This Link)

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Yellow Tier(Bookmark This Link)

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Red Tier(Bookmark This Link)

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Go to Lesson 4

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