Compose a healthy meal

Example of Carine

Suppose that Carine wants to prepare a balanced dinner based on veal and broccoli.

We have seen in the previous calculations that Carine needs 3 Protein Zone Food Blocks, 3 Carbohydrate Zone Food Blocks and 3 Fat Zone Food Blocks for dinner. She will have to look in the tables above how many grams she needs of each ingredient to get to those 3 Zone Food Blocks.

• In the table of proteins we see that 30 gr. veal corresponds to 1 Protein Zone Nutrient Block.
• In the table of carbohydrates we see that 240 gr. cooked broccoli corresponds to 1 Carbohydrate Zone Food Block.
• In order to achieve a balanced meal, we still need to add fats. For this, Carine chooses sliced ​​almonds. In the Talel of the Fats she can see that she needs 1/2 tablespoon of sliced ​​almonds for 1 Fats Zone Food Block.

Taking into account the 3 Zone Food Blocks she needs, Carine’s balanced meal will consist of the following amounts:

• 90 gr. veal (3 x 30 gr. to get to the 3 Protein Zone Food Blocks).
• 720 gr. cooked broccoli (3 x 240 gr. to get to the 3 carbohydrate Zone Food Blocks).
• 1 1/2 tablespoon sliced ​​almonds (3 x 1/2 tablespoon to get to the 3 Fat Zone Food Blocks).

Example of Werner

Suppose Werner wants to prepare a balanced breakfast based on eggs and meat.

We have seen in the previous calculations that Werner needs 3 Protein Zone Food Blocks, 3 Carbohydrate Zone Food Blocks and 3 Fat Zone Food Blocks for breakfast. He will have to look in the tables above how many grams he needs of each ingredient to get to those 3 Zone Food Blocks.

• In the table of proteins we see that 45 gr. sliced ​​turkey breast corresponds to 1 Protein Zone Nutrient Block.
• In the table of Proteins we also see that the protein of 2 eggs corresponds to 1 Protein Zone Food Block.
• Werner will fry this in oil. For this he looks in the table of Fats and sees that 1/3 coffee spoon corresponds to 1 Fats Zone Food Block.
• In order to achieve a balanced meal, he must still add carbohydrates. Werner chooses orange juice for this. In the carbs table he can see that he needs 75 ml of orange juice for 1 Carbohydrate Zone Food Block.

Taking into account the 3 Zone Food Blocks that Werner needs, his balanced breakfast will consist of the following amounts:

• 45 gr. sliced ​​turkey breast (for 1 Protein Zone Nutrient Block).
• White of 4 eggs (2 x 2 white of an egg for another 2 Protein Zone Food Blocks).
• 1 teaspoon of olive oil (3 x 1/3 teaspoon to get to the 3 Carbohydrate Zone Food Blocks).
• 225 ml orange juice (3 x 75 ml to arrive at the 3 Fat Zone Food Blocks).

Now you know exactly how to put together a well-balanced meal yourself.