Kronos Circle of Nutrition

Think of the Kronos Circle of Nutrition as a plate -  divided into three parts to symbolize the balance recommended in your nutrition plan – about 40% carbohydrate, 30% protein and 30% fat. Printable Version

As an example, if your nutritional plan calls for about 1,800 calories a day, an ideal balanced menu might include three 600-calorie meals comprised of 200 calories each of nutrient-dense carbohydrates, complete proteins and essential fats. Your breakfast might be a 3-egg omelet with Swiss cheese (protein and fat sources), mushrooms, onions and peppers (carbohydrate sources). Lunch might consist of a mixed green salad (for carbohydrates) with grilled chicken and Swiss cheese (for protein), and a dressing of olive oil (for monounsaturated fats) and raspberry vinegar. Your dinner plate might feature a salmon fillet (providing proteins and omega-3 fats) and spinach (providing carbohydrates) sautéed in olive oil (providing omega-9 fats) with garlic and a slice of whole grain bread or small portion of grain such as quinoa pilaf.

• Because we don’t emphasize counting calories, here’s a simple rule to guide you in determining a day’s worth of food:
• Proteins – adequate for your body weight (about 50 grams per 100 pounds – a 4-ounce serving of lean meat, fish or poultry, about the same size as the palm of your hand, contains 28 grams of protein)
• Fats – about three tablespoons of healthy oil
• Carbohydrates – four cups or more of healthy vegetables, no more than two fruits and a small portion of high-fiber grain or whole grain bread products
• Water – seven to 11 cups a day