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SLMsmart Essential Foods Program

Every day your body needs these essential foods:

Food Category Servings Serving Size

Milk & Dairy

milk, almond milk, yogurt, etc.

2 1 cup


apples, berries, pears, oranges, etc.

2 1 cup or 1 medium-sized piece


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

3 4-6 ounces; at least one cup

Whole Grains

oats, barley, quinoa, rice, etc.

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


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.