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| Zone At-a-Glance™ - The Simplified Approach to get you started |
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| On 1/3rd of your plate, put a piece of lean protein the size and thickness of your palm. Examples: skinless chicken, fish, egg whites, tofu. |
| Fill the remaining 2/3rds of your plate with fruits and/or vegetables. Most fruits and vegetables are fine, but avoid things like corn and bananas. |
| Add a dash of heart-healthy monounsaturated fat. Examples: Olive Oil, Almonds, Avocado. Avoid trans-fats. |
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Best Protein Choices
Skinless chicken, Turkey/Chicken/Ham ,(lean Deli meats),Fish (Salmon-best choice),Beef / Pork
(Very lean cuts of meat), Egg/Egg whites, Low-fat dairy products, Tofu, Soy meat substitues
Favorable Carbohydrates
Most vegetables (exceptcorn,carrots)
Most fruits
(except bananas & raisins)
Selected grains
(1 to 2 Days per week)(oatmeal and barley) |
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| Unfavorable Carbohydrates
Grains and starches (pasta, bread, bagels, cereals, potatoes, etc.)
Selected fruits (bananas, raisins, etc.)
Selected vegetables (corn) |
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Good Fats
Olive oil, Almonds, Avocados, Fish oils
Bad Fats
Fatty red meat, Egg yolks, (more than 3 per day), Organ meats, Processed foods (rich in trans fats)