Tag Archives: fitness

10 simple secrets to portion control and healthy eating

Whether you are eating out or meal prepping at home, this portion control guide is a simple and practical way to create balanced meals and build healthy eating habits. 

For each day:

  1. Choose organic, grass-fed, non-GMO, locally-sourced, minimally-processed ingredients whenever possible
  2. Fruits: 2 cupped hand sized portions a day
  3. Eat your biggest meal of the day after workout 
  4. Break up with sugary beverages
  5. Eat until you are 70-80% full
  6. Start your meal by eating half of the veggies> then protein + more veggies > finishing it with carbs

For each meal, you may need (based on your activity level, goals, etc): 

7. Non-starchy veggies: 50% of your plate  (> 2 fist sized portions) 

8. Protein: 20% of your plate ( 1 palm sized portion meat/ fatty fish or 1 hand sized portion lean fish/tofu/legumes)

    • Limit red meat, processed meats (ex. Bacon, hot dogs, ham) 

9. Carbohydrates: 20% of your plate (1-2 cupped hand sized portions)

    • Choose starchy veggies or whole grains 
    • To shred/lose weight: Choose more starchy veggies over whole grains (1 cupped hand sized portion)
    • To build/gain muscle:  40% Carbs (2 cupped hand sized portions); 40% Protein ; 20% Fats ( 2 thumb sized portions) 

10. Healthy fats: 10% of your plate (1-2 thumb sized portions)

 

Build a Healthy Plate-2020