1. © Herbalife
Nutrition Made Easy
Your body needs nutrients
to function properly or your
health will suffer. Getting the
right amount of nutrients is
called “Balanced Nutrition.”

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Weight (lbs.)
Protein (grams)
Weight to protein REQUIREMENTS
© Herbalife
Balanced nutrition
provides:
• Nutrients you need to maintain optimal health
• Fuel for your daily activities – making your best
possible body weight and shape a reality
• The buildup of more lean muscle which
burns more fat
• A feeling of satisfaction from foods both healthy
and delicious
Proteins
• Build and repair your muscle tissue
• Obtained from your diet, are used to make body
proteins, such as hormones and enzymes that
regulate many important body processes
• Can be found in animal sources like meat,
fish, poultry, eggs and dairy products
• Can be found in plant foods like beans, lentils
and soybeans – and unlike animal proteins,
have no cholesterol and a lot less fat
How to figure out your daily
protein needs:
Divide your weight in half. The number you
get is the amount of protein grams
you should be eating.
Fats
• Help absorb vitamins
• Keep our eyes, skin, bones and
nails healthy
• Maintain our brains and
nervous system
• Add flavor to foods
Healthy fats come from:
Fats have more than twice the calories per gram
than carbohydrates or proteins; they should be
used in small amounts.Formula 1:
A great source
of protein that
tastes great
Tri-Shield®
:
Krill oil is a great
source of Omega-3
fatty acids
Fish and Fish oil
Nuts Avocado
Olive oil
A well balanced meal should be both healthy
and delicious, like our Formula 1 shake.
“ ”Dr. Luigi Gratton
To keep fat intake down:
• Avoid any fried foods
• Bake, roast, broil
or steam your food
• Go easy on sauces,
gravies, salad dressings, mayonnaise,
butter and margarine
• Try low or nonfat versions of foods
(e.g., milk, yogurt, spreads, salad
dressings and snack foods)
• Let Formula 1 Nutritional Shake Mix
fill you up without filling you out
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© Herbalife
CARBOHYDRATES
• Are a major source of fuel for the body
(and critical for exercise)
• Are a good source of fiber in our food
• Are found in starchy foods like bread,
rice and pasta
Healthiest carbs:
• Fruits
• Vegetables
Good carbs:
• Whole grains
Bad carbs:
• Sweets and sugars because they have no fiber,
vitamins or minerals
VITamins
Vitamins are essential because they:
• Help us get energy from food
• Enable the growth and repair
of skin, bone and muscle
• Ensure we meet our daily nutritional needs
(but won’t make up for a poor diet)
There are 13 vitamins that our bodies
cannot produce, so we need to eat them.
Of these:
• 4 can be stored in the body (as fat) for
longer periods of time. They are called
fat-soluble vitamins (A, D, E and K)
• 9 cannot be stored in the body and deplete
quickly. They are called water-soluble
vitamins (B-Vitamins and Vitamin C)
minerals
• Help develop calcium in bones and teeth
• Help the chemical processes that
affect your cells
• Taken daily, they help us meet our body’s
requirements (but won’t make up for a poor diet)
There are 17 minerals
such as calcium, iron and
magnesium that we must
consume because the body
cannot make them.
Antioxidants
When a cut apple turns brown
from exposure to air, or a piece
of iron left outdoors turns rusty,
you’re observing a process called
oxidation. This same process of
oxidation can take place in the cells
of our body – and the damage is
caused by highly reactive molecules
called free radicals. To protect
ourselves from oxidation, we need
to take in plenty of antioxidants –
a substance that helps create
a barrier from free radicals damage.
Plant-based antioxidants are
called phytonutrients.
Phytonutrients are:
• Antioxidants
• Nutrients from plants that technically are not
essential, but are known to promote health
• The pigments that give fruits and vegetables
their beautiful colors
• Recommended at 7 servings a day of fruits and
vegetables with different colors to ensure variety
Garden 7®
provides
the nutritional
benefits of 7 servings
of fruits and vegetables
Bulk & Muscle:
Build and
maintain
lean muscle
Formula 2
Multivitamin
Complex:
Essential
nutrients you
need every day

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© Herbalife
Water
Fluid needs can vary depending on a person’s
body size, the environment (you need more fluid
when it’s hot and/or humid) and how active you
are since a lot of fluid is lost through perspiration.
The most important fluid is water.
Water is important because:
• Your body needs it to function properly
• It helps regulate your body temperature
• It transports nutrients to body cells
• Eight 8-oz. glasses a day help you stay healthy
Calories and
Body Weight Basics
Calories are:
• A unit of energy (like watts or volts) that
your body uses to fuel all its functions
• Created by the proteins, fats and carbohydrates
in our foods (including alcohol)
• Necessary for basic body functions like
keeping the heart, brain and lungs functioning
(also known as basal metabolism)
• Essential to fuel activity – from the smallest
hand gesture to a 5-mile run
The number of calories we need each day
depends on how much we weigh, how much
muscle mass we have and how active we are.
*Source: “Dietary Guidelines for Americans, 2005”, US Department
of Health and Human Services, US Department of Agriculture
(which is the USDA).
On any given day...
If you consume more calories:
Those extra calories will be stored as fat.
If you consume less calories:
Your previously stored calories (fat) will be
used to supply additional energy.
A healthy day
includes 8 glasses
of water!
15 min. of aerobics =
100 calories burned
15 min. of jogging =
170 calories burned
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To lose weight:
• Subtract 500 calories from the amount
you need to maintain your body weight
(see below) but never take in less than
1,200 calories per day* (Consult Weight
Management section for Program.)
• Burn more calories (and therefore more
fat) through exercise
To maintain weight:
If you are a woman:
You will need about 12 calories for every
pound of body weight. (A 150-lb. woman
needs about 1,800 calories a day.)
If you are a man:
You will need about 14 calories for every
pound of body weight. (A 200-pound man
needs about 2,800 calories a day.)

5. Latte and Muffin
660 calories
Formula 1 Cafe Latte
180 calories
OR
THE HEALTHY DIET
A healthy diet includes:
• The nutrients your body needs every day
• The right amount of calories to achieve
your goals
• The right amount of protein
• Plenty of colorful fruits
• Ample fluids
Healthy choices might include:
• For breakfast, a Formula 1 shake made with
nonfat milk, fruit and Personalized Protein
Powder, according to your needs
• Colorful meals – including a wide variety
of colorful fruits and vegetables
• A few servings of whole grains depending
on calorie needs
• Snacks like fruits, vegetables and small
servings of protein such as roasted soy nuts,
protein snack bars, yogurt or lowfat cheese
• Regular intake of fluids to stay properly hydrated
Outer Nutrition
Skincare
Vitamins and minerals are essential for the proper
functioning of every single organ in the body,
including your skin – the largest organ and
possibly one of the most neglected.
Skin is vital because:
• It helps regulate your body’s temperature
• It protects you from chemical, physical
and environmental damage
• What you put in your body is just as important
as what you put on your body.
Deficiencies of some vitamins and minerals can
result in skin disease and accelerated aging.
Vitamin Can Lead To
B1 Dermatitis
B2 Dermatitis
A Dry, fragile and wrinkle-prone skin
C Non-healing skin
E Damaged nerves
A DEFICIENCY OF...
A balanced meal
contains protein,
vegetables and
whole grains
NouriFusion®
:
Infused with antioxidant
Vitamins A, C and E
© Herbalife

6. H3
O®
Fitness
Drink mix: Energize,
Hydrate and Protect
Skin Activator®
:
Protects against
free radicals
Triple Berry
Complex:
Super-powered
antioxidant support
sun
sun rays
vitamins
free radicals
skin cells
moisturizer w/SPF 15
TIP
To achieve rest, relaxation,
and stress management:
• Learn techniques to help you
de-stress – talk to a friend, take a break
from what you’re doing, take a walk, try
yoga or meditation
• Try to sleep on a regular schedule and
aim for 7-8 hours of sleep a night
Strong sunlight generates free radicals in the skin.
The exposed parts of the body, particularly the
face, are where the signs of aging show most.
To guard ourselves against free
radical attacks, we must have
a diet filled with antioxidants,
vitamins and nutrients, and also
protect our skin with moisturizers
containing at least an SPF 15.
HEALTHY LIVING
Exercise
Regular exercise is important to burn calories,
build muscle mass and keep flexible. It’s also
good for the heart and lungs, and it is one of the
best stress reducers available.
To exercise properly:
• Aim for at least 30 minutes a day of regular
exercise that gets your heart pumping. If you
can’t do 30 minutes all at one time, break your
exercise up into a couple of sessions
• Do some strength training exercises
2-3 times a week to build up
your muscles
• Stretch every day to keep flexible
• Make sure to replace not just fluids
that are lost in perspiration, but also
important minerals, like electrolytes,
which help your muscles work. Instead
of water, use sports drinks or special
products like H3
O®
Fitness Drink mix
designed for hydration
Rest, relaxation and
stress management
Stress management and adequate rest
are critical for a healthy mind and body.
© Herbalife