FUEL YOUR BODY
Eating Clean is about eating REAL Food in the RIGHT Portions.
Eating Clean is about eating REAL Food in the RIGHT Portions.
There are 3 main macro nutrients we will focus on in the ZONE: CARBS, PROTEIN & FAT. When eaten in the right proportions (in the zone), your body is able to operate efficiently and optimally as it was intended. Calories are important, but what is more important is the type of calories you consume, because not all calories are created equal. Ideally, you want each meal/snack to be composed of 40% carbs, 30% protein and 30% fat. To make it simple, the Zone counts calories in blocks, which equals one serving of each macronutrient: 1 block (serving) of carbs = 9 grams 1 block (serving) of protein = 7 grams 1 block (serving) of fat = 3 grams So, it becomes necessary to read nutrition labels, which is important for whatever healthy eating plan you cultivate. I have included a chart with a more extensive list of foods and their serving sizes below for your convenience. *Please note that in the Zone, the average woman needs 3 blocks each of carbs, protein and fat per meal and 1-2 blocks of each per snack. The average male needs 4 blocks of each per meal and 2-3 blocks per snack. CARBS: (carbohydrates) include grains, vegetables and fruits. Guidelines: *Always choose whole grains/wheat WITHOUT ENRICHED ingredients. *Choose foods whose labels contain more FIBER GRAMS than SUGAR GRAMS. *Incorporate many colors of vegetables and fruits for more nutrients. *Have vegetables steamed, not sauteed. *Limit fruit juices, which usually are high in sugar and not as filling as fruit because they don't contain fiber. Healthy Options & Serving Sizes: GRAINS *Whole grain/multi-grain pasta (1/4 cup cooked = 1 serving) I use Barilla Plus varieties. *Oatmeal (1/3 cup cooked = 1 serving) *Whole grain bread (1/2 slice = 1 serving) I use Orowheat Whole Wheat. *Corn Tortillas (1 slice = 1 serving) *Quinoa (1/4 cup cooked = 1 serving) VEGETABLES *Leafy (romaine) 3 cups *Raw (cucumber, broccoli) 2 cups *Cooked (zucchini, squash) 1 cup FRUITS *Apple/orange 1/2 each *Berries 3/4 cup *Banana 1/4 each *Grapes 1/4 cup PROTEIN: includes meats, legumes/beans, and eggs. Guidelines: *Choose lean meats as often as possible. *Limit beef to 1-2 times per week. It takes 7 days for your body to begin to break down beef for digestion. *Eliminate fried meats as much as possible. Choose baked meats instead. *Choose deli meats over processed meats to avoid high levels of sodium; avoid meats with nitrates & nitrites. Healthier Options: *Salmon, baked fish, albacore tuna (avoid tilapia and catfish) 1 oz = 1 serving *Chicken, turkey 1 0z = 1 serving *Legumes, beans 1/4 cup = 1 serving *Eggs (also contains 2 servings of fat) 1 each = 1 serving *Egg substitute/whites 1/4 cup = 1 serving FATS/SUGARS: include nut butters, nuts, avocados, oils and sugars. Guidelines: *Limit saturated fats and added sugars. *Use coconut oil or cooking spray as much as possible. *Avoid fried foods as much as possible (or completely). *Measure everything! Healthy Options: *Natural almond butter (read the label) 1/2 tbsp = serving *Almonds, pistachios, macademia 3 each = 1 serving *Avocado 1 tbsp = 1 serving *Olive Oil (for cold dressings) 1/3 tsp = 1 serving *Coconut Oil (for high heat) 1/4 tsp = 1 serving *Truvia Sweetener 2 tsp = 1 serving BEVERAGES Guidelines: *Eliminate or limit carbonated and high-calorie drinks, which have little or no nutritional value. *Drink 1/2 your body weight in fluid ounces each day. *Add 12-16 oz of water for every 15 minutes of activity. Healthy Options: *Black/Green tea: add a tsp of honey or packet of truvia to sweeten if necessary. *Infused water: Add lemon, lime, cucumber, fresh mint, or sliced orange to a pitcher/glass of ice cold water. *2% Milk or Almond/Coconut Milk
10 Comments
Kathi
8/27/2016 07:40:49 am
How do I calculate Truvia in the Zone diet. I cannot find the nutritional values... Do I just ignore it and not figure it in at all?
Reply
Iris
9/25/2017 08:31:28 am
Hi Kathi!
Reply
Sherry Unruh
9/25/2017 06:04:01 am
Is 1 cup of 2 percent milk a complete zone snack?
Reply
Iris
9/25/2017 08:27:34 am
Hi Sherry!
Reply
Molly
10/7/2017 09:45:27 am
I love the chart and when asked to sign up to print it wouldn't let me. I would love to print it as it looks better than the one I have from crossfit. Feel duped in a way that I "signed up" with scrib and then can't use.
Reply
Hi Molly!
10/7/2017 09:47:57 am
I'm sorry couldn't print it!! I'd be happy to send you a copy via email!
Reply
Molly
10/7/2017 11:18:29 am
I would appreciate that! Thank you. Just starting the Zone and the more tools the better! Do you have my email address through this or do you need it? 12/18/2018 08:39:33 pm
That was an informative one. I calculate my intakes before because I wanted to loose weight. It turned out that I cannot handle no eating of rice in one week. There are lots of this application in both androids and iOs that helps you maintain and calculate your intake, but I guess not all of them are accurate. This one is really a helpful one. I guess that I will try again step by step in order to have the goal that I wanted. Thank you for this.
Reply
8/30/2019 10:53:20 pm
Our eating habits need help. Fast food, high-calorie desserts, sweet drinks, and more have filled become our favorite food. Changing the way we eat is not that easy but we have to try, we need to try. It is for our own good if we want to live long. Eating portions that are too large can result in weight gain and obesity-related disease. Understanding food proportion sizes helps us stay healthy and strong. Let us stop eating unhealthy foods and start to love eating nutritious food proportionally.
Reply
Leave a Reply. |
FOOD IS FUEL.Discover simple ways to make eating healthy practical and enjoyable. Archives
February 2018
Categories |