When it comes to healthy eating, often people are aware of the fact that they should probably eat more vegetables and include protein, but the further you dive into the nutrition, the more overwhelming it can become. There are different styles of eating and different people promote these different styles for one reason or another. Which style of eating you choose is an individual choice and you have to find what works for you. You may also find that you have to change up what you’re trying if you aren’t seeing the changes or results you are looking for and that’s okay. What works for one person will not work for others. If you are in need of a very specific meal plan with types of foods and amounts please ensure that you are reaching out to a dietician. Contrary to popular belief most personal trainers are NOT qualified to prescribe meal plans. Trainers can educate you on how to eat healthy (if they have the knowledge) through tips and tricks and broad information, but they should never be prescribing you specific foods or amounts. Keep this in mind if you are hiring someone to help you with your fitness and/or nutrition goals.
One of the simplest ways to start eating a bit healthier is to use the hand portion control method. This is a method that I often recommend to clients as it’s simpler than weighing out food and it more accessible for most people. If you have very detailed and specific goals you may reach a point where you might need to weigh your food (this would be a place where a dietician can come in helpful), but for the average person, this method works.
Each macronutrient is assigned a hand measurement (listed below) and then you can adjust your portions based on the results you are seeing or what your goals are.
- 1 Serving of Carbohydrates – 1 Cupped Handful
- 1 Serving of Protein – 1 Palm
- 1 Serving of Vegetables – 1 Fist
- 1 Serving of Fat – 1 Thumb
The general recommendation for females is to start with 1 serving of each and for males to start with 2 servings of each, but you may find depending on your goals and/or your activity level that you need to adjust these. For example, if building muscle is a goal of yours you may need to increase your protein intake by adding a second palm of protein. If weight loss if your goal you may want to increase your protein and decrease your carbohydrates. For most people, this hand portion method is a trial-and-error situation. It’s important that if you give your changes time to work. Make sure that you are implementing the changes you make for at least a week to give yourself enough time to see them in action. If at the end of the week, you still want to adjust go ahead and do that. You can make adjustments based on how you are feeling (too full or still hungry), and/or the results you are starting to see (results may take a bit longer to see, but stick with it and give it an opportunity to work).
Take these portion sizes and start to implement them using these tips;
Tip 1: Start with changing one meal (instead of them all at once)
Embarking on a nutrition journey is often overwhelming, so when you start to implement your new portion sizing philosophy start with one meal. I often find lunch is a great place for people to start, but you can start with whichever meal you like. Focus on implementing your new portion sizes for this one meal and once you become confident with that, then you can try moving on to include a second meal. Remember sustainable change takes time.
Tip 2: Include all portions at each meal and snack
Do your best to try and include all 4 of the portion sizes at every meal and at least 2 of them at each snack. Combining all the macronutrients will help you feel full for longer periods and you will likely eat less over the course of the day. For some people, a great starting point is just monitoring whether they are including all the portions at each meal and they can start to adjust from there.
Tip 3: Use smaller plates/bowls/ect
If you are worried that these amounts of food might not seem like enough compared to what you are used to eating try using smaller plates or bowls. This can help to trick your brain and make you feel like you are eating more. If you are eating these portion sizes and then still hungry of course you can increase the portion sizes as well, but sometimes this little trick can help people feel like they are still eating lots of food.
Tip 4: Take less than you think you need
You can always add more! Start with less food or fewer portions and then notice how you are feeling a few minutes after you finish eating. This can help you become more aware of your hunger and fullness cues and you can always take more food if you’re still hungry but for a lot of people, once it’s on the plate they feel like they have to eat it. Try smaller amounts and add if needed instead.
Tip 5: Eat mindfully
Eating mindfully involves slowing down and being more aware of our hunger and fullness cues as we are eating. When we take our time eating and notice how we are feeling we can eat based off these cues. It also allows us to have gratitude for the food in front of use and be more present in the moment.
Portion control is one of the simplest ways to get started on your healthy eating journey and it helps teach you to be more aware of the foods you are choosing encouraging a balanced diet, while also prioritizing your awareness of your hunger and fullness cues. Give these portion control tips a try as you start out on a healthy eating journey and adjust for your goals or activity level as needed!
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