Published May 2, 2004 12:00AM
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Outside magazine, May 1996
40/30/30 To Go
“One of the most common complaints I get,” says Phil Maffetone, “is from people who work a full-time job and say that they don’t have time to eat right.” To counter that claim, Maffetone has put together a menu of snacks and small meals that are a scaled-down version of his nutrition program: They’re healthy and have a good balance of carbohydrates, protein, and fat, putting you well on your way to achieving Maffetone’s 40/30/30 ideal. To show you the absurdity of any time-crunch arguments, we’ve also thrown in the preparation time for each meal. Salad: red-leaf lettuce, carrots, and tomato, topped with grated low-fat cheese and a dressing of olive oil and vinegar Calories: 324. C/P/F ratio: 25/25/50. Preparation time: 2 minutes, 45 seconds. Peanut or almond butter on three rye crackers Calories: 161. C/P/F ratio: 44/18/38. Preparation time: 30 seconds. Or substitute fresh apple slices (an entire apple’s worth) for the crackers Calories: 160. C/P/F ratio: 53/9/38. Preparation time: 1 minute. One-quarter of a cantaloupe and a half-cup of cottage cheese Calories: 127. C/P/F ratio: 45/45/10. Preparation time: 45 seconds. (“And that,” says Maffetone, “is only if you drop the knife.”) A tuna sandwich with lettuce, tomato, and mayonnaise (choose one that contains no hydrogenated fat) on whole-grain bread Calories: 338. C/P/F ratio: 34/35/31. Preparation time: 4 minutes, 15 seconds. One cup of low-fat yogurt mixed with a half-cup of fresh strawberries Calories: 172. C/P/F ratio: 50/30/20. Preparation time: 1 minute, 10 seconds. |