Eating Smart by knowing what food portion sizes to have on your plate is an important part of weight management. The correct portion can greatly help with weight control and your overall health.
This Eat Smart Guide will teach you how to measure a healthy portion and dish up the correct size for yourself, every time.
Now, with today’s daily routine of get-up-and-go, we tend to forget about taking the time to check the portion/s of food we consume at every meal.
At home, we tend to eat until we feel saturated, or eat as much as we can in order not to be wasteful.
If we eat-out, we tend to consume all that is before us, as a Chef does not consider the size or amount of food they place on our plates.
It is therefore up to us to determine what foods are essential, their nutritional value, and how much we need of it.
Here is a list and guide of the main food groups essential to any diet, and the guided portion you need to consume on a daily basis.
A food portion size as big as one of your palms (not two) is essential for maintaining lean muscle mass.
Poultry – chicken breasts, turkey breasts, duck breasts and eggs
Meat – lean cuts of lamb, beef, pork, venison, or roast beef
Seafood – fish, clams, crab, lobster, mussels, canned tuna in water, octopus, or calamari
Dairy – cottage cheese, cheese, milk, or yoghurt
Vegetarian – lentils, edamame, soya, tofu, beans, peas, chickpeas, or other legumes
For a protein meal replacement see Straight Talk Nutrition’s NeoLifeShake product
Fresh fruits and vegetables – high in fibre and rich in phytonutrients
A food portion size as big as two fists is essential for your key phytonutrients, vitamins, minerals and soluble fibres. (Choose more vegetables, but make sure you consume 1-2 fruits per day)
Vegetables – baby marrows, tomatoes, radishes, peppers, mushrooms, peas, leeks, eggplant, green beans, dark leafy greens, bean sprouts, asparagus, artichokes, broccoli, cabbage, carrots, cauliflower, celery, cucumber
Fruits – Strawberries, oranges, berries, apples, apricots, cherries, pears, peaches, papaya, pineapple, plums, tangerines, watermelon, grapes, kiwi, melons, nectarines
For supplementation see – Straight Talk Nutrition – Vitamin & Minerals range
Carbohydrates – high in fibre, low glycaemic index
A food portion size of one fist is the body’s preferred source of vital energy and fuel.
Bread – whole grain bread (1-2 slices), health bread (1-2 slices), or fibre-rich wraps (1 medium wrap)
Whole grains – whole grain pasta, rice (wild, brown, or basmati), barley, buckwheat, bulgur, couscous, long grain brown rice, oats, whole grain cereals, spelt, quinoa
Hydration – your water intake
Water, filtered water, NeoLifeTea, or other health teas, coffee, carbonated bottled waters
N.B. Try to avoid sweetened beverages and sodas
Condiments – to make meals taste more pleasant
If you do need to consume condiments, try to use them sparingly, and try to choose ingredients that are low in sodium and added sugars.
Balsamic vinegar, olive oil, low kilojoule salad dressings, vinaigrette’s, wine sauces, herbs and spaces, garlic, onions, ginger, lemon zest, soya sauce, dijon mustard, horseradish, wasabi, lemon and lime juices, salsa, worcestershire sauce.
Now that you have a better understanding of the main food groups, their benefits and portions to have on your plate, you can start planning your meals accordingly.
Remember to focus on:
- Your food portions
- Variety of foods
- Your food portions nutritional value, and
- Choosing foods and beverages that are not sweetened, have less sodium or added sugars
Being aware of what you consume and how much, is part of leading a healthy lifestyle.
Weight management is not only about losing weight, but rather about managing and maintaining it with good nutritional knowledge.
*These medicines have not been evaluated by the Medicines Control Council.
*These medicines are not intended to diagnose, treat, cure or prevent any disease.