It is a no-brainer than too much of unhealthy food isn't good for you, but too much of healthy food can act in the same way! Practicing portion control and learning how to balance your plate is important to achieving your goals as well as maintaining a healthy body!
Portion Control
Let's start with portion control. This is something that should be practiced every time you go to eat anything! The only thing that portion control doesn't really apply to is water, which you can't really have too much of anyways!
I found a great picture on this website,
The Skinny Confidential , That explains portion control really well!
Your portion size for rice, pastas, fruits and veggies is the size of your fist. So, next time you are serving up some rice, pasta or fruit and veg, check your portion size by simply making a fist!
Next on the list is meat, fish and poultry. This should be measured by the size of your palm.
Nuts, raisins, and other dried fruits should be measured by handfuls. One handful equals one serving. This is a great tip, because most people( including myself!) tend to over eat on these types of foods!
Chips, popped corn, pretzels and other snacks of the like, are measured by handfuls as well. Two handfuls equals one serving!
Peanut Butter, nut butters, and hard cheeses are measured by the size of your thumb. This is another great tip because it is so easy to over eat these foods!
Finally, cooking oils, Mayo, butter and sugars should be measured by the tip of your thumb. As you can tell, these are foods that you shouldn't consume a whole lot of!
What I love about these portion control tips is that they are all portable! You have your hands with you always, so you have to excuse not to use them to portion your food correctly!
Making a Balanced Plate
Balancing out your plate is just as important as portion control. Having the right balance of carbs, proteins, sugars and so on will help you stay healthy and achieve your goals!
OneMedical as a great picture, showing a balanced plate!
Let's start with the biggest portion of the plate. 1/2 of your plate should be filled with leafy greens and a variety of veggies and/or fruit. Try and chose something new or different every meal to keep your body and mind guessing! Here are a few quick suggestions!
Swiss Chard, Bok Choy, Sugar Snap Peas, Broccoli, Kale, Spinach, Lettuce, Squash, Radishes, or a blend of several veggies! They can be eaten raw, steamed, sautéed, or grilled! I like to eat these first, so I fill up on veggies and fruit so I am less likely to over eat!
Next comes the grains! You should fill no more than 1/4 of your plate with grains or legumes. They should be rich in fiber to help you feel full longer. Here are a few suggestions!
Brown Rice, Quinoa, Kidney Beans, Whole Wheat Bread, Black or Navy Beans, or Lentils!
Protein time! Like the grains, only 1/4 of your plate should be filled with your protein. Use your portion control skills to chose a palm sized piece of meat, fish or poultry!
Fish, Lean,grass-fed meat, and eggs are good choices and for the vegetarians out there, Beans and Rice, Edamame or Tempeh are good choices as well!
As well as having your plate 1/2 fruit or veg, 1/4 whole grains and 1/4 protein, you should also include a portion controlled amount of healthy fats like oils, nuts, or avocados. You can sauté your veggies with an oil like Olive Oil or Coconut Oil, add nuts to your salad or rice, and avocados are, in my opinion, good on everything!
Have fun with it, and mix it up! Don't just have the same thing every day, because you'll get bored and you will be less likely to stick with it! Another great tip is to try something new every week! Go to the grocery store or Farmer's Market and pick out something you've never tried before! This will help you expand your palate!
I hope these tips will help you portion and balance your food! If you enjoyed this post, please share these tips with your friends and family to spread the love of healthy living!
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Stay tuned for more healthy post every Monday and Friday!
Keep Healthy and Safe!
H. Banana
