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Posted on 02-13-2015
Eating in the Zone
Each Zone meal must contain protein, carbohydrates and fats. First, divide your plate into three sections: On one third of the plate, put some low-fat protein that is no bigger or thicker than the palm of your hand. This would be about 4 ounces for a typical male and about three ounces for a typical female. Then, fill the other two-thirds of the plate until it is overflowing with fruits and vegetables. Add a small amount of mono-unsaturated fats. Flexibility is the key. If you choose to have several different proteins from the list at the same time, the sum total may not be any larger than the palm size portion. If you choose to have several different types of carbohydrates (fruits and vegetables); the total portion should not be larger than twice your palm size. Once you have balanced your plate with low-fat protein and favorable carbohydrates, be sure to add a small amount of mono-unsaturated fats.
The primary role of protein is to stimulate the release of glucagon, which mobilizes the release of stored carbohydrates so that your brain can use them as energy. Eating too much protein can stimulate insulin and can cause you to gain weight. Using the palm of your hand and its thickness is a good indicator of the maximum amount of protein you should consume at any meal.
Low-Fat Protein Sources
Meat and Poultry: (Low in Saturated Fat)
• Beef (Range-Fed or Game) • Canadian Bacon (Lean) • Turkey Bacon
• Ground Turkey • Turkey Breast, Deli-Style • Turkey Breast, Skinless
• Chicken Breast, Deli-Style • Chicken Breast, Skinless
Fish and Seafood: (Rich in EPA)
• Bass (Freshwater) •Bass (Sea) •Bluefish • Calamari • Catfish • Cod • Clams
• Crabmeat • Haddock • Halibut • Lobster • Mackerel •Salmon •Sardine •Scallops
• Snapper • Swordfish • Shrimp • Trout • Tuna • Tuna (Canned in Water)
• Egg Whites • Egg Substitutes
Protein Rich Dairy:
• Cottage Cheese (Low-Fat) • Low-Fat Cheese • Low-Fat Yogurt
• Protein Powder Whey • Tofu, Firm or Extra Firm
You must balance your protein intake with favorable carbohydrates. Favorable carbohydrates consist of fruits and vegetables that have a low capacity to stimulate insulin (the hormone that makes you fat). Eating excessive carbohydrates (even favorable carbohydrates) can stimulate excessive insulin. Your carbohydrate portion should be approximately twice the size of the palm of your hand.
• Artichoke • Artichoke (Hearts) • Asparagus • Beans (Green or Wax) • Black Beans
• Bok Choy • Broccoli • Brussels Sprouts • Cabbage (Red or Green) • Cauliflower
• Chickpeas • Collard Greens • Eggplant • Kale • Kidney Beans • Leeks • Lentils
• Mushrooms (Boiled) • Onions, Chopped • Okra, Sliced • Sauerkraut • Squash (Yellow)
• Spinach • Swiss Chard • Tomato • Turnip, Mashed, • Turnip Greens • Zucchini
• Alfalfa Sprouts • Bamboo Shoots • Bean Sprouts • Green Beans • Bell Peppers
• Broccoli • Brussels Sprouts • Cabbage, Shredded • Cauliflower • Celery • Chickpeas
• Cucumber, Sliced • Endive, Chopped • Escarole, Chopped • Jalapeno Peppers
• Lettuce, Iceberg • Lettuce, Romaine Chopped • Mushrooms, Chopped
• Onions, Chopped • Radishes, Sliced • Scallions, Chopped • Shallots • Snow Peas
• Spinach • Tomato • Water Chestnuts • Watercress
Fruits (Fresh, Frozen, or Canned Light):
*To be Eaten with your Main Meal or as a Dessert
• Apple • Applesauce (No Sugar) • Apricots • Blackberries • Blueberries • Boysenberries
• Cantaloupe • Cherries • Fruit Cocktail (No Sugar) • Grapes • Grapefruit • Kiwi
• Nectarine • Orange • Peach (Fresh and Canned) • Pear • Pineapple, Cubed • Plum
• Raspberries • Strawberries • Tangerine
• Barley (Dry) • Oatmeal (Slow-Cooking)
*Avoid unfavorable carbohydrates. These include pasta, bread, bagels, cereals, potatoes, etc., select fruits (bananas, raisins, etc.), select veggies (corn, carrots).
Add Some Fat
Now that you have balanced your protein and carbohydrate, you must add some fat. Your cooking oils should include the following:
• Olive Oil • Canola Oil • Peanut Oil • Almond Oil • Sesame Oil
• Almonds, 1 Tbsp. • Slivered Almonds, 1 Tbsp. • Avocado, 1 Tbsp. • Cashews, 1 Tbsp.
• Peanuts, 1 Tbsp. • Guacamole, 1 Tbsp. • Macadamia Nuts, 1 Tbsp. • Olives, 1 Tbsp.
• Tahini, 1 Tbsp. • Peanut Butter, 1 Tbsp. • Pistachios, 1 Tbsp.
• A Week in the Zone by Dr. Barry Sears • The Anti-Aging Zone by Dr. Barry Sears
• Zone-Perfect Meals in Minutes (For Diabetics) by Dr. Barry Sears
• The Omega RX Zone by Dr. Barry Sears • The Formula by Gene and Joyce Daoust
Basic Zone Rules
Dining Out Rules:
Fast Food Zone Meals:
Healthy Balanced Snacks
*Pick and Choose One Item from each Food Group below and Combine them to make a Snack Meal
¼ Cup of Low-Fat Cottage Cheese
1 oz. Part-Skim or “Lite” Mozzarella
2 ½ oz. Part-Skim or “Lite” Ricotta Cheese
1 oz. Sliced Meats (Turkey, Ham, etc.)
1 oz. Tuna Packed in Water
1 oz. Low-Fat, Part-Skim or “Soft” Cheese
½ Cup “Lite” Fruit Cocktail
1 Cup Strawberries
¾ Cup Blackberries
½ Cup Grapes
½ Cup Canned “Lite” Peaches
½ Cup Crushed Pineapple
1 Cup Raspberries
½ Cup Blueberries
Olives (Green or Black)
1 Tablespoon Guacamole
Dr. Ken Feder
2310 Tamiami Trail, Suite 2121 Punta Gorda, FL. 33950 Tel. (941) 205-2225
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