Your portion control guide

We all know that portion control means choosing a healthy amount of certain foods and not going mad, however, this is easier said than done. the question is, do we actually know how much food should be on our plate? Probably not, and if you're honest about it when you're hungry you just don't care, so long as your plate is full.

Here are the facts, portion control helps you get the benefits of the nutrients in the food without overeating, it helps you to digest food easier and reach or maintain a healthy weight. So here's an easy guide for women and men to learn and follow without it being complicated.

FEMALE GUIDE

PROTEIN

(LEAN PROTEIN WITH EVERY MEAL)

Eat 1 palm-sized portion of lean protein, both width, and thickness, with every meal.

Protein dense foods like meat, fish, dairy, and beans

VEGGIES

(VEGETABLES WITH EVERY MEAL)

Eat 1 closed fist of raw or cooked vegetables with every meal. Vegetables like, broccoli, carrots,

Spinach, peppers, mushrooms, etc.

CARBS

(CARBOHYDRATES BASED ON ACTIVITY)

Eat 1 handful worth of carbohydrate-dense foods like grains and starches, pre and post-exercise.

For example, rice, pasta, potatoes, quinoa, rice cakes, etc.

FATS

(HEALTHY FATS WITH EVERY MEAL)

Eat 1 thumb-sized portion of healthy fats with every meal. Fat dense foods such as nuts, seeds, oils, butter, avocado, etc.

MALE GUIDE

PROTEIN

(LEAN PROTEIN WITH EVERY MEAL)

Eat 2 palm-sized portions of lean protein, both width, and thickness, with every meal.

Protein dense foods like meat, fish, dairy, and beans

VEGGIES

(VEGETABLES WITH EVERY MEAL)

Eat 2 closed fists of raw or cooked vegetables with every meal. Vegetables like, broccoli, carrots,

Spinach, peppers, mushrooms, etc.

CARBS

(CARBOHYDRATES BASED ON ACTIVITY)

Eat 2 handfuls worth of carbohydrate-dense foods like grains and starches, pre and post-exercise.

For example, rice, pasta, potatoes, quinoa, rice cakes, etc.

FATS

(HEALTHY FATS WITH EVERY MEAL)

Eat 2 thumb-sized portions of healthy fats with every meal. Fat dense foods such as nuts, seeds, oils, butter, avocado, etc.