Food List & Serving

Sizes
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INTRODUCTION
Welcome to the SANE family! Jonathan Bailor here and I want to thank you again for taking time
out of your hectic schedule to ensure that your dinner table is for savoring and smiles, not self-
criticism and calorie math. Eating should be a source of joy and wellness, not shame and sickness.
I sincerely hope that our time together will open your eyes to how easy it can be to reach your
weight and fitness goals once you break free from the confusing and conflicting outdated theories
and lies that have trapped you for so long.

If you only take one thing away from this book let it be this: Any weight problem you may be
experiencing is not your fault! I know that may sound trite, but it’s true. How can you be
expected to lose those annoying pounds when all you’ve been given is outdated science and
methods from the 1960’s that have been proven NOT to work.

My mission is to not only reshape your body, but it’s also to reshape the way you think about
weight loss. What that means is I will be here with you every step of the way to provide all the
support and tools you need to finally reach your weight loss goals. Whether you need to lose a
few extra pounds around your belly, are looking for a complete body transformation, want all-day
energy, or just want to make sense of all the confusing and conflicting health information out
there once and for all, you are finally in the right place!

TIP: Be sure to add service@SANESolution.com to your email safe senders

list/address book. This ensures you get all your upcoming SANE bonus recipes,
tools, and how-to videos.

So if you are ready to stop counting calories… Ready to stop killing yourself with exercise you
hate… Ready to end your struggle with weight… and are tired of being hungry and tired…this is
your chance. It’s time to get off the dieting roller-coaster once and for all. Are you ready?

I urge you to make a commitment to yourself to continue this journey. You are worth it. After
all, you took action to get this book so that means you are ready and willing to step up and
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make positive changes. If you follow the simple and scientifically backed principles we teach, I
promise you will lose weight…and keep it off for good.

You are part of the family now, and I am so excited to have you here as we bust the myths that
have been holding you back… perhaps for years. Remember this…now is your time, and these
are your proven tools for lasting weight loss success. Welcome home.

Can’t wait to meet you at SANESolution.com,

Jonathan Bailor
New York Times Bestselling Author, SANE Founder,
and soon…your personal weight-loss coach
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SANE EATING OVERVIEW

A SANE lifestyle is as simple as staying so full of non-starchy vegetables, nutrient-dense protein, whole
food fats, and low-fructose fruits—in that order—so you don’t have room for inSANE processed
starches, sweets, and trans-fats. When eating out, pass on the pasta and rice and ask your server to
“hold the starch but double the vegetables.” At home, skip the rolls and enjoy a larger helping of a
protein-packed main course and two or three extra helpings of non-starchy vegetables.

When picking which foods to eat more of, the SANE approach is keeping your selections as close to a
plant you could gather or an animal you could hunt. Why? Generally speaking, the more natural
something is, the more SANE it is. This point has nothing to do with eating organic versus non-organic
food. Until someone discovers a Cheerios tree, a pasta plant, or a bread bush, non-organic spinach or
blueberries are more SANE than organic Cheerios, pasta, or bread. Think of it almost like paint by
numbers, making your SANE plate look like this:

Modern science has also discovered that within the primary SANE food groups of Non-Starchy
Vegetables, Nutritious Protein, Whole-Food Fats, and Low-Fructose Fruits there are optimal options that
will fast track your progress! All of the food lists below provide common examples. They are not
exhaustive. There are way too many SANE food options to list them all!
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FOOD LIST AND GROCERY LIST

NON-STARCHY VEGETABLES (10+ SERVINGS PER DAY)
TIP: To make your life easier, you can get many of these foods delivered to you by
visiting SANESOLUTION.COM and clicking FOOD/STORE at the top. That will take
you to your SANE Whole Foods Store where you will also find little known SUPER-
SANE whole foods (no pills needed!) that will turbocharge your metabolic healing,
fat loss, and health gains.

OPTIMAL (DEEP GREEN LEAFY VEGGIES ) NORMAL (VEGGIES YOU COULD EAT RAW )
Alfalfa, Arugula, Bok Choy, Barley Grass, Alfalfa Sprouts, Artichoke, Asparagus, Bean Sprouts,
Brussels Sprouts, Chard, Garlic, Greens, Kale, Beets, Bell Peppers, Broccoli, Cabbage, Carrots,
Kelp, Mixed Greens, Moringa, Neem, Cauliflower, Celery, Cucumber, Eggplant, Endive,
Romaine Lettuce, Seaweed, Spinach, Leeks, Mushrooms, Onion, Peppers, Squash, Sugar
Spirulina, Watercress, Wheat Grass Snap Peas, Tomatoes, Zucchini
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NUTRIENT-DENSE PROTEIN (3 TO 6 SERVINGS PER DAY)

OPTIMAL (SHELL FISH, FATTY NORMAL (HUMANELY RAISED SEAFOOD AND MEATS)
FISH, ORGAN MEATS ) Catfish, Chicken, Cod, Cottage Cheese, Egg Whites Combined
Oysters, Clams, Mussels, Liver, with Whole Eggs, Flounder, Grass-Fed Beef, Ham, Lamb, Lean
Salmon, Sardines, Anchovies, Sea Conventional Beef, Plain Greek Yogurt, Pork, 100% Pure
Bass, Tuna Unflavored Whey, Pea, or Rice Protein Concentrate with No
Additives, Shrimp, Snapper, Squid (Calamari), Tilapia, Trout,
Turkey
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WHOLE-FOOD FATS (3 TO 6 SERVINGS PER DAY)

OPTIMAL NORMAL
(UNIQUELY NUTRITIOUS ) (EGGS, RAW NUTS AND SEEDS )
Coconut, Cocoa/Cacao, Avocado, Flax Seeds, Almonds, Brazil Nuts, Chestnuts, Eggs, Hazelnuts,
Chia Seeds, Macadamias, Olives, Coconut Hemp Seeds, Pecans, Pistachios, Pumpkin Seeds,
Flour, Cocoa/Cacao Nibs, Coconut Milk Sunflower Seeds, Walnuts
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LOW-FRUCTOSE FRUITS (0 TO 3 SERVINGS PER DAY)

OPTIMAL (LEAST SUGAR, MOST NUTRITION) NORMAL (BERRIES AND CITRUS )

Acai Berry, Goji Berry, Noni Fruit, Purple Aronia, Blackberries, Blueberries, Boysenberry,
Mangosteen Cranberries, Cantaloupe, Casaba Melon, Cherries,
Grapefruit, Guava, Lemon, Lime, Nectarine,
Papaya, Peaches, Raspberries, Rhubarb,
Strawberries
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SANE SERVING SIZES

Here are some guidelines to help determine how many serving of each type of food you are taking in
each time you eat.

Keep in mind that everything related to serving sizes is a general guideline. It is easy to get mired in details
and to complicate things. Please stay focused on the big picture and use these guidelines to estimate your
intake as accurately as you can.

As a general rule, most people wildly underestimate their starch, sweets, oil, and cheese intake. A bagel is at
least four servings of starch, not one.

A big bowl of enriched sweetened cereal is four servings of starch and four servings of sweets, not one
serving of starch. It’s easy to eat four servings of pasta in a single sitting.

On the other hand, your estimate about a serving of nutrient-dense protein and non-starchy vegetables is
probably quite close. No need to buy a food scale. Just increase your estimates around servings of starches,
sweets, oils, and cheeses.
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NON-STARCHY VEGETABLES (10+ SERVINGS PER DAY)

If raw and leafy, a serving is the size of two of your fists. If raw and not leafy, a serving is the size of your
fist. If cooked, a serving is a little smaller than the size of your fist.

Most people stop eating naturally at about three servings in a single sitting. It is practically impossible to
overeat non-starchy vegetables. You would get too full.

Examples of a single serving of non-starchy vegetables:

• Two heaping cups of raw leafy green • Four slices of an onion
vegetables • Five cherry tomatoes
• Six asparagus spears • Five sticks of celery
• Eight baby carrots • One whole carrot
• Five broccoli florets • A half cup of cooked spinach
• One Roma tomato • 1 TBSP whole-food veggie power

NUTRIENT-DENSE PROTEIN (3 TO 6 SERVINGS PER DAY)

A serving contains about 30 grams of protein and is about the size of a man’s hand.

Most people would stop eating naturally at two servings in a single sitting. Except men trying to “prove
their manhood” at barbeques, it is practically impossible to overeat nutrient-dense protein. You would
get uncomfortably full.

Examples of a single serving:

• A piece of humanely raised meat or fish about the size of your hand
• A heaping cup of cottage cheese or plain Greek yogurt
• Four tablespoons of pure unflavored whey protein concentrate
• One whole egg + five egg whites
• Eight egg whites
• A can of tuna
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WHOLE-FOOD FATS (3 TO 6 SERVINGS PER DAY)

A serving is about the size your middle and pointer finger side by side. If the nuts are mashed into butter (that
is, natural nut butter), a serving is the size of your thumb. Two whole eggs are a serving. When combined
with non-starchy vegetables and nutrient-dense protein, most people would stop eating naturally at two
servings in a single sitting.

Examples of a single serving of less common whole-food fats

• Half cup coconut flour • Quarter cup chia seeds
• “Unlimited” cocoa (more info) • Quarter cup chocolate bites/cacao nibs
• Two cups SANE coconut milk • Quarter cup flax seeds

LOW-FRUCTOSE FRUITS (0 TO 3 SERVINGS PER DAY)

A serving is the size of your fist. Most people would stop eating naturally at two servings in a single sitting. It
is practically impossible to over eat berries and citrus fruits. The food would become unappetizing. The first
orange would be tasty. The second one would be good. The third one would be tiresome. The fourth
wouldn’t be appealing.

Examples of a single serving of low-fructose fruits:

• Six strawberries • Half of a grapefruit
• One orange • Half cup of blueberries

LEGUMES/BEANS (0 TO 1 SERVING PER DAY)

A serving is the size of your fist.

OTHER FRUITS (0 TO 1 SERVING PER DAY)

A serving is the size of your fist.
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MOST DAIRY (0 TO 1 SERVING PER DAY)

A serving of butter is the size of the tip of your thumb (one tsp.). A serving of cheese is about the size of
your thumb. A serving of milk and yogurt is one cup (8 oz.). Most people could easily eat four servings of
butter or cheese but only a serving or two of milk or yogurt in a single sitting. Baked goods can saturate
you with butter before you know it. Every time anyone eats pizza, they are likely eating over four
servings of cheese. Butter and cheese are easy to overeat.

OTHER FATS (0 TO 1 SERVING PER DAY)

A serving is a conventional fatty steak or dark meat that is the size of your hand. A tablespoon of oil is a
serving. Coconut oil is the SANEst oil.

Barring men trying to “prove something,” most people would stop eating fatty meat naturally at two
servings in a single sitting. Yet it is extremely easy to over eat oil. Eat anything fried and you will easily
eat at least four servings of oil.

STARCH/STARCHY VEGETABLES (0 SERVINGS PER DAY)

Serving sizes vary. The key point is that a serving of starch is small. For example, a medium bag of
popcorn contains eight servings. Starches are extremely easy to over eat because they are dry, relatively
low in fiber, and protein poor. Most people over eat starch daily without knowing it. When ranchers
want to fatten livestock, they stop feeding their cows non-starchy vegetables and start feeding them
starch (generally corn). If you do not want to fatten yourself, avoid starch.

TIP: As a general rule, if it is not sweet, does not need to be refrigerated, and take a long time to spoil, it
likely fits in this group.

TIP: As a general rule, if you can’t find it directly in nature (aka there’s no such thing as a bread bush)
and it is not sweet, it likely fits in this group.

The number of starch servings in common foods:

• inSANE baked goods → Four servings | Baked potato → Three servings French fries → Four
servings | Pasta and rice → Four servings

SWEETS/SWEETENED DRINKS (0 SERVINGS PER DAY)

Ten grams of “sugar” (anything with calories which is added to food to make it sweeter) is a serving.
Sweets are the easiest food to over eat. Some sweeteners aren’t even recognized as food by the body
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and never trigger a full feeling. This is why you can take in three servings of sweets by drinking a soda
and still have plenty of room for a super-sized value meal. Traditional portions of sweets and sweetened
drinks contain three to eight servings of sweets. The fastest way to gain fat and damage your health is to
eat and drink sweeteners.

TIP: If it is sweet, does not need to be refrigerated, and take a long time to spoil, it likely fits in this
group.

TIP: If you can’t find it directly in nature and it is sweet, it likely fits in this group

The number of sweetener servings in common foods:

• Can of soda → Three servings | Desserts → Four servings
• Sweetened cereal → Four servings | Candy → Three servings
• Store-bought fruit juice → Three servings
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SO MUCH TO LOOK FORWARD TO…

SANE eating is a lifelong, enjoyable, sustainable, simple, and delicious way of eating. It is not a
repackaging of the unsustainable calorie counting diets that failed you.

I know you understand this already—otherwise you wouldn’t be here—but please keep in mind
that since SANE isn’t a calorie counting diet, you will not suffer through the same calorie
counting tools and resources that failed you in the past. For example, memorizing endless food
lists and following unrealistic minute-by-minute meal plans aren’t just a pain—they cannot
work in the real world, and they cannot work long term.

Life is crazy. Things happen. And heck, people have different tastes in food, so while minute-by-
minute “eat exactly this right now no matter what” endless lists might make for good reality TV,
if they worked in the real world, you would have already met your goals. To get a different
result (long-term fat loss and robust health), you MUST take a different approach. That’s what
you will find here.

If you approach your new SANE life calmly, gradually, and with the next 30 years in mind rather
than the next 30 days, you will learn the underlying principles that enable you to make the
SANE choices easily—forever.

Think of your new approach as the difference between memorizing the sum of every possible
combination of numbers versus learning the underlying principles of how addition works. Once
you understand addition, lists and memorization aren’t necessary as you know what to do with
any combination of numbers—forever.

The same thing applies with food. Once you understand the new science of SANE eating, you
will know exactly what to eat (and what to avoid) everywhere you go—forever—without any
lists or any memorization.

This new approach changes everything and will forever free you from all the confusing and
conflicting weight-loss information you’ve been told. So please allow me to congratulate you on
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coming to the life-changing realization that to get different results than you’ve gotten in the
past, you must take a different approach than you used in the past!

The great news is that when you combine a calm, gradual, long-term, and progress vs.
perfection mindset with your scientifically proven SANE tools, program, and coaching, you are
guaranteed to burn belly fat, boost energy, and enjoy an unstoppable sense of self-confidence!

Your new SANE lifestyle has helped over 100,000 people in over 37 countries burn fat and boost
health long-term….and it will do the same for you if you let it and trust it.

Thank you for taking the road less travelled…it will make all the difference!

SANEly and Gratefully,

Jonathan Bailor | SANE Founder, NYTimes Bestselling Author, and

soon…your personal weight-loss coach