Creating a Balanced Meal

One goal of mine is to help my clients develop healthy eating habits that actually work and are sustainable. Meaning:

- Easting fresh, minimally processed foods most of the time
- Having a good balance of protein, veggies, fats and smart carbs
- Listening to your body and adjusting portions accordingly

Step 1 - Protein

A serving of protein is same size as the palm of your hand.

Step 2 - Veggies

A serving of vegetables is equal to the size of your fist. I used an open hand because it’s hard to show the size of your fist, but you draw a circle around the veggies in my hand it would equate to about the size of my fist.

Step 3 - Fats

A serving of healthy fat is equal to the size of thumb.

Step 4 - Smart Carbs

Carbs are important to keep in our diets order to fuel our muscles and our brains. Smart carbs are complex carbohydrates which are higher in fiber and therefore digest slower and don’t spike your blood sugar. Examples: sweet potatoes, brown rice, quinoa, chickpeas, butternut squash, and spaghetti squash. I choose quinoa for my smart carb, a serving is equal to the cup of my hand. 

How many servings do I eat?

Typically the men are recommend 2 servings of protein, vegetables, carbs and fat. Women are recommend 1 serving of protein, vegetables, carbs and fat. However, that is just a starting place. Everyone is different, it depends on how frequently you eat, your size/body shape, how active you are, your appetite and satiety and most important your results.

This is where listening to your body comes into play. For example, if you want to gain weight, try adding another cupped hand of smart carbs. If you want lose weight, but are having are hard time, try eliminating a cupped hand or a thumb of fat at particular meals. Then again listen to your body and adjust based on the results. Ask yourself, “How is that working of me?"

Want more individualization, a specific plan and someone to hold you accountable to that plan? 

Book a Assessment & Plan session with Jason where you will get measurement, come up with plan, and have follow sessions to break down the results and make outcome-based adjustments.