Plate #3: Ideal "Balanced" Plate

Learning  to count grams rather than calories is a better way to balance your protein, fat and carb intake. This ensures that you get enough protein and good fats and that you don’t 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 ranges 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 carb intake, especially "unfavorable" carbs. You can get long-lasting energy, many life-sustaining fat soluble vitamins and a lot more from good fats! 

TOTAL Carb grams 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. First, visualize the above plate, then 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".  (Combination foods are usually protein/fat foods that eventually should form an important part of your Diet)

 If you like you can also use the "fist 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)
• plus a tablespoon or two of added good fat - MINIMUM.