When deciding your next meal, hold up 3 fingers and say to yourself: “I need a protein, a good source of carbohydrates, and a small amount of unsaturated fat.”

The 3 finger formula: A typical meal should consist of a piece of chicken, fish, grass-fed beef, fresh vegetables and fruits and a small source of monounsaturated fats, such as extra-virgin olive oil or a few nuts such as raw, unsalted almonds, walnuts or macadamia nuts.

The art of grazing: Eat 4 to 5 small, well-balanced meals a day to keep insulin levels stable and the value of eating small meals is that the body is never overloaded with sugars or other nutrients. Even if you’re eating healthy foods, you can have too much of a good thing at one time.

How do you plan your meals?