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Do You Know How Much To Eat?

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Do You Know How much To Eat?

Let’s think about how we plate our meals. Do we plate them so there’s no space left on the plate? Or do we have a system where we put it into all it’s own quadrants so no food touches each other?

When our clients are struggling with portion sizes, there’s a cool trick that we can use and it doesn’t cost anything! Want to know what it is? It’s your hand!

Try this next time you are putting your plate together if you are trying to maintain or lose some of that holiday weight.

1 Palm size = One serving of protein

2 Fists = One serving of no starchy carbohydrates (vegetables)

1 cupped hand = One serving of starchy carbohydrates (sweet potatoes, rice)

2 Thumbs = One serving of fats (Oils for salads)

On the other hand if you are trying to put on a little bit more of muscle, try this secret formula.

1.5-2 Palm size = One serving of protein

1 Fists = One serving of no starchy carbohydrates (vegetables)

2 cupped hand = One serving of starchy carbohydrates (sweet potatoes, rice)

2 Thumbs = One serving of fats (Oils for salads)

(Scale sourced from Precision Nutrition Material)

Now remember, this is only a serving for one meal out of your day. Make sure to do the same thing for all of your meals for the day to keep things in balance. As always, be sure to eat a variety of foods and keep interchanging your sources of proteins and carbohydrates. It has been researched that the people that eat the most variety of foods are the healthiest keeping you from developing chronic metabolic diseases. This is meant to provide you with a basic understanding on how to approach your meals and not a prescription for any medical conditions. If needed consult your primary for your specific needs. If you would like more assistance, set up a consultation to speak with one of our certified nutrition experts.