""
Menu
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!

Latest

What foods should you eat post-workout?

WHEY This is a protein that restores energy and supports your immune system. A scoop of whey powder has enough protein as a chicken breast! After a workout, this super food will boost your insulin to absorb all the energy stored in your body. If you consume whey as a supplement, you can burn twice…

What is the Pegan diet?

Nowadays we have so many diets to choose from that we can easily find something that fits our lifestyle without too much trouble. The Pegan diet is a new and many people swear by it. Is it as good as they say? The Pegan diet is a combination of the Paleo diet and the Vegan way of life. The Paleo…

Why are Yams good for your diet?

Yams are a sweet African vegetable that is just like the sweet potatoes. Including yams in your daily diet is very helpful as it provides many nutrients to the body. You can cook it by roasting, baking or frying. Each way you choose to cook them has a unique taste and they add variety to meals…

The DASH Diet Explained

The DASH Diet is rich in vegetables, fruit, and non-fat dairy or low-fat dairy and includes many lean meats, whole grains, nuts, beans, poultry, and fish. It is high in fiber and low in fat. The plan follows the United States guidelines for minerals, vitamins, and sodium content. By following the…

Diet for employees

We all know that it is really hard to work and to take care of your body, because you often don’t have time for that. This diet was created by nutritionists from the United States, and they think it will help you to get rid of your fat or simply stay fit. Monday: For breakfast you can have 1…

How we can fight against childhood obesity

In 1990s, lunch mainly consisted of fried foods, carbohydrates and desserts. Vending machines also offer some sugary drinks and snacks that are considered to be unhealthy. With availability of limited options to be healthy, you should develop habits that can make your cholesterol and blood pressure…

Food has nothing to do with healing

Once upon a time when individuals needed to develop their sustenance before they could eat it, they didn't generally utilize nourishment for some other reason than for eating for when they were hungry. Be that as it may, as human progress moved far from simply agrarian social orders to…