When preparing a zone meal
When preparing a zone meal using the eyeball method remember that every meal starts with an adequate serving of low fat protein. Your protein portion should be equal to the size and thickness of your palm. Remember the size of your hand is relative to the size of your body and thus your protein needs. If eating fish you can have a serving that is about the size of your hand (including fingers). The same applies to a slice of turkey. Most females require 3 ozs. of low fat protein per meal (21 grams) and most males require 4 ozs. of low fat protein (28 grams).
A typical female gets 77 grams of protein daily and a typical male gets 100 grams.
If eyeballing on the plate, your low fat protein source would be approximately 1/3 of the plate.
Every Zone meal requires an adequate serving of carbohydrates. Assuming you are eating 3 ozs. of low fat protein, you then need to balance your plate with 3 carbohydrates. This can be either "favourable" (fruits and vegetables) or "unfavourable" (pasta, grains, etc.). It is recommended if using unfavourable carbs that they are no more than 25-33% of your Zone meal.
Favourable carbohydrates (if using the eyeball method) means you can have two big, loose fists worth. Unfavourable carbohydrates means you can have one tight fist worth.
If eyeballing on the plate, your carbohydrates will make up about 2/3 of the plate.
Lastly, don't forget your dietary fat. Every Zone meals requires an adequate serving of dietary fat. Fat will improve the taste of food and slow down the entry of carbohydrate into the blood stream.
Adding a few nuts or olives or cooking your low fat protein source in olive oil will help round out your Zone meal.
Just remember that for approximately every 1 oz. of protein you get 1 carb and 1 fat. The ratio is 1:1:1.
So if eating 3 ozs. of protein, you get 3 carbs and 3 fats. The ratio is now 3:3:3.
There are some exceptions for the 1 oz. of protein however and this applies to fish, deli meats and ground turkey or hamburger. You actually get 1 1/2 ozs. of meat for 1 protein.
Remember, the Zone is a lifestyle and is not just learned overnight, but with patience and perseverance one can find his or her centre.
