Trying to improve your nutritional intake? If so, there are some simple guidelines that you should be following in order to ensure success. In addition to making sure that you’re selecting foods that are in their most natural state, it’s also important that you are eating the right amount of foods at each meal. This will dictate how much total energy you’re taking in and therefore whether you see weight loss (or gain).
But, this doesn’t mean that you have to become a walking human calorie calculator. If you’d rather not track every morsel of food going into your mouth, there are some simple guidelines that you can follow to land right where you need to be.
Let’s go over what these are so that you can start applying them to your nutrition plan immediately.
When adding lean protein to your plate, you’ll want to use a size that’s roughly the same size as the palm of your hands, without your fingers.
Note that if the protein is thicker than your palm, simply adjust the length of it to accommodate so that you’re still getting roughly the same size of protein.
When it comes to your carbohydrate servings, aim for roughly the size of a cupped hand. This will be around ½ cup of total carbohydrates, which is the perfect amount for any meal.
Fat is a very calorie dense type of food source so you’ll need to be very careful with how much you consume.
The best bet here is to eat approximately the same size of food as that of your thumb. Whether it’s olive oil, cheese, or nuts or nut butter, this is a great guideline to go by.
Fruits are a healthy food and should be a part of any diet plan. That said, you do need to make sure that you’re getting the right amount.
Aim for the size of a fist when measuring out your fruit intake. If you make a fist and compare this to that apple, orange, or bowl of berries you’re eating, you’ll be taking in the right amount.
Finally, when it comes to vegetables, take note that anything goes. There’s no reason to monitor how many fresh vegetables you’re eating as long as you are making sure they aren’t prepared using high calorie cooking techniques or sauces.
These vegetables will provide fiber, nutrients, and are so low in calories you don’t even really need to factor them in. They’re excellent for any dieter.
So keep these serving size guidelines in mind. If you use these, you can step away from endless calorie counting.