Appropriate for December right?! 😏
OK, so you know about protein, fats and carbs. You know where to get healthy sources of these nutrients. But how much to eat?
There are some scientific ways of working out how many grams of each you should be eating at each meal and snack and that then requires you to read labels and learn how many grams of a particular nutrient is in certain foods.
You needs hands…..
We can certainly do that but by far the easiest way is to use your hand! It is proportionate to your body and always with you.
A serving of protein for a main meal should be about the size of your palm or fist and a serving of carbohydrate should be about 2-3 handfuls of different coloured vegetables.
From there, adjust according to your results. If your body is responding in the way you want, stick with it. If not make some changes. If your activity levels are lower, you need less food. If you are training for a marathon, you will need a little extra carbs.
If you are reducing your portion size, you may initially start to feel hungry until your hunger signals adjust. So to help you feel fuller:
· Have a glass of water 10-20 mins before your meal
· Use smaller plates, makes you feel as if you have eaten a plate full!
· Eat the protein first, this triggers glucagon which will help you feel full
· Load up on energy light, nutrient dense foods (vegetables). Slows down your consumption of the meal and gives you time to register that you are beginning to feel satisfied and has a bigger volume also promoting a feeling of being fuller.
What if I want to bulk up?
Of course if your goal is to build muscle, then you can use the same principles but add in a bit more protein. And again, adjust according to the results you are seeing.