This week, let’s consider the size of our meals. When planning and cooking your meals, it is important to be aware of appropriate portion sizes.
Before we dive in however, let’s take a moment to reflect on the past couple of weeks of food and diet changes. Have you felt different after making changes to the sugar in your diet? And have you added more good fats to your meals?
Reflecting on what you’ve achieved is a great way to remind yourself of the positive effect small, incremental changes can have. Keep in mind, the weekly advice we offer you as an Able member isn’t meant to be just for one week – we hope you take the lessons and tools from these little snippets and implement them in your diet each and every day.
Ok, let’s get into this week’s piece of diet advice cake: Portion Sizes…
- As a general rule, your plate should be made up of 50% high fibre vegetables, 25% lean meat, and 25% low GI carbohydrate.
- Make vegetables the hero of the meal! Think of which vegetable dish you would enjoy, and plan meat and carbohydrates as side dishes (there are some great vegetarian meal options available in your members area!)
- A roast meat with vegetables and mashed potato can be a healthy balanced meal, however if there is too much potato and meat and not enough vegetables, it can easily contribute to weight gain – look to the percentages above to balance it out.
- Some dinner plates can be large and plain, which can make it easy to serve too much and over-eat. Try using a smaller plate with a pattern and sticking to the portion guidelines. Aim for your plate or bowl to be less than 25cm wide.
One last note before we go – pre-making your meals at a planned time during your week allows you to package up the right portions in one go (see image above). Even if you make 2-3 days worth of food and put them in containers in the fridge, you’ll be ahead of the game. By doing this (within reason, cause fresh is best!) you’ll find there’ll be a healthy, we’ll-portioned meal already there waiting for you when you need it, without having to even think about it.
If you have any questions about controlling your portion sizes or would like one-on-one dietary advice from your Able Dietician, send us a message letting us know what you’re after and we’ll be in touch to help you achieve your goals!
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