• Zina Turner

Build Your Macro Plate



When it comes to finding the right macronutrient balance for hormone health, studies show that crowding out excess and empty carbohydrates with healthy fats might be helpful. In short, both the quality and the quantity of carbohydrates, protein, and fat matter.


However, the “right” macronutrient balance is a matter of what works best for each individual! Factors including activity level, lifestyle, goals, and health concerns all play a role in determining what fits best on your macro plate. As always, talk to your physician before making any drastic changes to your diet.


Two simple ways of finding macronutrient ratios that help you feel better are: 1 Use your hands as a guide. 2 Build your plate USE YOUR HANDS This can be a very helpful way to visualize portion sizes – and it doesn’t require any calculation!


Your fist = vegetables

Your palm = protein

Your thumb = healthy fats

Your cupped hand = whole grains


A general guideline is one portion of each group per meal for women and two portions per group for men. However, this traditional formula is oversimplified: it’s also based on, for example, body size, activity level, goals, genetics, and so forth. Many people are surprised to discover that dialing down the starchy carbs and increasing healthy fats can help with weight loss, energy, and hormone balance. At the same time, others find that a diet higher in carbohydrates fuels their active lifestyle. It’s all about discovering what works for you!

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