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SLMsmart

SLMsmart Essential Foods Program

Every day your body needs these essential foods:

Food Category Servings Serving Size
milks

Milk & Dairy

milk, almond milk, yogurt, etc.

2 1 cup
fruits

Fruit

apples, berries, pears, oranges, etc.

2 1 cup or 1 medium-sized piece
proteins

Protein

beef, poultry, seafood, eggs, legumes, etc.

3 4-6 ounces; at least one cup
grains

Whole Grains

oats, barley, quinoa, rice, etc.

3 1 cup (rice, pasta) or 1 slice of bread
veges

Vegetables

peppers, broccoli, spinach, onions, carrots, etc.

6+ At least 1 cup

Your meals will consist of Essential Foods, supplemented by SLMsmart products. You won't need to spend time counting calories or worrying about the fat content of your meals. Instead, eat three healthy meals containing the recommended servings of Essential Foods. These meals, coupled with SLMsmart products, will provide 100% of all the nutrients you need each day.

Serving Sizes

Admittedly, everything you eat doesn't fit into serving-specific categories. Stews, hearty soups, chili and baked pasta dishes come to mind. When in doubt, use a one-cup measuring device for each serving. For vegetarian proteins, use a cup to one and one-half cups as a serving of protein. For pasta, bread-like substances, or rice or potatoes, count one cup as a single serving of whole grain.

Serving Examples:

Turkey Sandwich:
2 Whole Grains, 1 Protein, 1 Vegetable


Spaghetti and Meatballs:
1 Whole Grain, 1 Protein, 1 Vegetable


Hamburger (1/4 lb. Patty):
1 Whole Grain, 1 Protein


Chicken Noodle Soup:
1 Whole Grain


Chili con Carne:
1 Protein, 1 Vegetable


Beef Taco:
1 Protein, 1 Whole Grain, 1 Vegetable



When you can't calculate exact serving sizes, just use common sense. Keep in mind that you will lose weight fastest if you do your best to eat only Essential Foods. Remember to avoid sugars, fast foods, and non-essential calories.