Portion sizes; how big should our meals be?

Portion sizes; how big should our meals be?

How many times have you felt heavy after a meal? This is because portion sizes tend to be huge compared to what we need to eat. Smart advertisements and low prices convince us that we need to eat more, that we need a large soda and some fries with that. Did you ever ask yourself how much you should actually eat?

Here is how to determine the right size of your portions:

  • If your plate is full, it’s probably too much. We all eat from big plates or bowls, since it’s more comfortable. We also tend to fill the plate, and to eat every single bite. As a general rule, make sure that only 70% of your large plate is full.
  • The protein portion (a piece of meat or fish) should not be bigger than the size of your palm. It’s difficult to measure your food every time or to use a kitchen scale for every piece of fish. Use this measurement method to make sure you don’t eat too much.
  • The carbohydrates portion (potatoes, rice) should not be bigger than your fist. Wow, that’s a real wakeup call, right? If you are used to filling your plate with French fries, it’s time to change your habits.
  • The fiber portion should be ... well, this one has no limit. If you want to eat a huge bowl of salad for dinner, go ahead. The vitamins and minerals that you will get will not increase your body weight or cholesterol, and you will get satisfied pretty fast anyway.
  • Don’t eat more than 6 teaspoons of sugar per day. Oh, you are not eating this much sugar? You should know that only a can of soda has 7 teaspoons of sugar, not to mention the bread and the processed food that you eat. Keep your portions small and your sugar intake low for a healthy, active life!


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