Sometimes we come across personal training clients who have the unusual problem of eating the right things, just in the wrong quantities. Of course increasing the metabolic rate through proper structured exercise is a great weapon in the battle of the bulge, but eating is just as important. Your weight is after all a two sided equation. Getting a visual idea of how much should be on your plate can be really helpful, so try these tricks.
Each meal should contain 5 different food groups: a low glycaemic carbohydrate, some vegetables, some lean protein, a good unstaurated fat, and fibre.
To get the portion size right try matching your portions to the same size as the following:
1 – the biggest item on your plate should be a good quality lean protein like grilled chicken or fish. This should be about the same size as an i-phone.
2 – although your carbohydrate should not be processed, we do live in the real world, so rice (brown is better), potatoes (sweet are better) and wholewheat pasta are certainly OK and also have the advantage of being easy to make.Try to make this group the same size as a cricket or tennis ball.
3 – The vegetables should be the same size as a small bar of soap. The greener and leafier these are the better; these leafy vegetables are packed full of minerals and nutrients but are low in calorie density.
4 -The amount of fat should be about the same size as a matchbox. Remember that this fat will most likely not be a stand alone food group but will be contained in the other foods on the plate. A great source of good fat is plant oils that are liquid at room temperatures, so you can always use these as a dressing.
5 -The meal should also contain some fibre. This would be the equivalent of a chalk cube that you would use on a pool table. Again this will be included in the vegetable portion of the meal, and will take care of itself provided that you have chosen good leafy greens.
Remember also that having water or a squash that is not filled with sugar can really help make you feel fuller too. Eating slowly also helps. Good luck!