LET’S TALK PORTIONS.
This can be really confusing for A LOT of people. Some people swear that proper portion sizes are the key to weight loss, and others say a long as you’re eating the right foods, it doesn’t matter.
Here’s the thing, not all calories are the same. And not all portion sizes are the same either.
Let’s take a granola bar and broccoli for example. A granola bar is going to spike blood sugar levels, set off insulin production, send hormones awry and have you hungry real soon. Broccoli is going to supply you with healthy fiber, phytonutrients and vitamins. It’s high fiber content and super low sugar content is going to have a very low impact on your blood sugar. It’s also going to make you feel gooood, satiated, satisfied, and glowing.
How much you need to eat is totally unique to you.
Think about it, we are all so different – we have different activity levels, metabolism speeds, preferences, genes, sleeping habits and eating habits. If your job requires you to run around all day, chances are you will need to eat more than someone your same age that sits at a desk all day. When you go out for an 8 mile hike vs a day at the office where you sit in front of the computer, you’re going to need more calories and larger portions. Makes sense, ya?
It really all comes down to listening to your body. Eat until you feel full and satisfied, let’s say about 80% full. Our heads seem to be bigger than our stomachs most of the time. You don’t want to eat until you are 110% full, leaving you sluggish and stuffed, with compromised digestive function.
Here are some general guidelines to give you a good reference point when it comes to determining how much to eat at a meal.
Vegetables
Veggies are just the bomb. They are incredibly low-calorie, loaded with fiber, phytonutrients, vitamins, etc, and will fill you up. I tell all of my clients to make veggies the base of the plate. They should always be there, with every other food group seen more as an “add-on”. Remember to include those leafy greens too, as many as you can!
Proteins
- Meat = About the size of the palm of your hand or 3 to 5 oz.
- Beans/Legumes = The size of a closed fist or approximately ½ cup.
Carbohydrates
- Grains or starchy carbohydrates = The size of a cupped hand or ¾ cup – 1 cup.
- Fresh fruits = The size of a closed fist or about ½ cup – 1 cup. Some fruits come in pre-portioned sizes, like apples and bananas (small to medium bananas).
Healthy Fats
- Oils = 1-2 Tablespoons.
- Nuts/Seeds/Coconut = 10-12 nuts or about ¼ cup.
- Nut butter/Tahini = About 1-2 Tablespoons.
- Avocado = One half of a medium-sized avocado.
Remember, these portion guidelines wont apply to everyone. Remember those annoying boys in high school that had to eat a certain amount of calories to keep the weight on (I know, eye roll), well they would laugh at these portions probably. These are simply general guidelines – your individual needs may differ. That’s ok!
You know you the best. Tap in. Listen to your body. And go from there.
