This entire plate is full of nutrient dense foods. About one third of the plate is "best" protein, a little less than half is most favorable carbs (non-starchy vegetables), another 20% is favorable carbs, and less than 5% unfavorable carbs - plus a dollop of animal fat.

Learning to count grams rather than calories is a MUCH better way to balance your protein, fat and carb intake. This ensures that you get enough protein and good fats and that you donít overeat carbs. It also encourages you to focus on better forms of protein, fats and carbs.

The approximate gram range for protein is based in part on how large you are and how physically active. The range is from a MINIMUM of about 20 grams to a maximum of about 46 grams PER MEAL for EACH of three meals per day. Added fats range from about 6 to 18 grams per meal BUT the amount of fat is not nearly as important as the level of total carbohydrate intake, especially "unfavorable" carbs. You can get long-lasting energy, many life-sustaining fat soluble vitamins and a lot more from good fats!

TOTAL grams for carbohydrates range from 15 to 80 grams per meal - and most of your carbs should come from the "most favorable group." The leaner you are and the more physically active the more carbs you will be able to burn. (Just use "high-octane")

TIP: Instead of counting, apply our favorite "eyeball" approach:

  • APPROXIMATELY one fist for protein serving,
  • two fists (or more) for "most favorable" carbs,
  • one fist (or less, depending on needs) for "favorable" and "unfavorable"carbs (TOGETHER) Use the gram approach for unfavorable carbs, since these often deliver more grams per ounce than any other category, including fats - and they offer FAR less nutrition
  • plus a tablespoon or two of added good fat - MINIMUM.

Always remember RULE #1: START EVERY MEAL AND EVERY SNACK WITH A SATISFYING AMOUNT OF BEST PROTEIN AND ADDED GOOD FAT, THEN ADD CARBS, STARTING WITH "MOST FAVORABLE".

NB: Combination Foods are usually protein/fat/carb foods - such as milk, and nuts and seeds. These make excellent snacks or "sides".