Since everyone seems to be working on their ‘summer bodies’, we thought we’d help with a handy portion control guide.
We’re all for eating healthily — not because we want to try and conform to the unrealistic ideals of ‘the perfect body’, but because we believe that being the healthiest version of you can do wonders for you on so many levels! And while it’s great to get out there and do some exercise, there is truth to the saying that you can’t out exercise a bad diet… not just for your waistline, but in terms of your overall health — eating well is one of the best things you can do for youre health. Read on to make sure you aren’t overeating and rather eating a healthy balanced diet.
One quite simple and manageable aspect of our daily eating that so many of us get wrong is, quite simply, how much we’re eating. Our portion sizes are often just far too much — and it’s not entirely our fault. Just check this out:
Naazneen Khan, Nutrition, Health and Wellness Manager at Nestlé South Africa, helps us break down how much of what we should be eating. Here are her top portion control tips…
- ½ of your plate should be filled with veggies, salads or fruit. This will help with keeping you full and will provide you with beneficial vitamins, minerals and fibre.
- ¼ of your plate should be filled with starch. Choose whole grain varieties over refined starches, such as white bread or white rice. This will keep you feeling fuller for longer.
- ¼ of your plate should be filled with a lean piece of protein of your choice. This could be chicken, meat, fish, beans, lentils or eggs. This helps with growth and maintenance that your body needs.
Your plate should look a little something like this:
In addition to that, we need to reduce the amount of fat, sugar and salt in our diets. Naazneen suggests the following:
- When it comes to fats and oils, swap your meat-dominated meals with smaller and leaner portions with extra vegetables. Consider including a meat-free meal once a week, and replace with a meat alternative such as quinoa, beans, lentils, egg or fish like pilchards or sardines.
- Go for lighter dessert options to cut down on sugar. Fresh fruit pieces with some fat-free plain yogurt or some sugar-free sorbet are delicious alternatives.
- If you’re craving something salty, swap out those salted nuts for some air-popped popcorn and sprinkle it with some garlic powder or dried herbs for extra flavour.
These simple changes can do wonders for your help, so what are you waiting for?