Eating the right proportion of food is hard, very hard. Every where you go the proportions of food is ridiculous, the triple size proportions at restaurants, the huge cookies at the bakery… It makes eating the right proportions of food difficult because visually we tend to think the proportion is larger than it actually is, some call it proportion distortion.
Here are some quick tips to help you eat the right amount to maintain your healthy lifestyle.
Eat a card deck-size of lean protein at every main meal. Some great choices include skinless chicken breast, tuna, cottage cheese, eggs, yogurt, or lean red meat. Lean proteins help build and restore muscles. Proteins keep you feeling full so that you aren’t reaching for a snack soon after your meal.
Let veggies and fruits take over! Fill half of your plate with vegetables and fruits. Aim for two and a half cups of veggies per day and about two cups of fruit per day. Not only are they low in calories and fat, but they will give you some much needed vitamins and minerals. Chop them up and have them handy to grab right out of your refrigerator. Also try my favorite move: shred some veggies and add them to sauces, casseroles, and other dishes.
Avoid over-sized portions. One great technique to avoid portion overload is to use the smaller salad plate rather than the larger dinner plate. This tricks you into thinking that you are getting more as the fuller smaller plate is more appealing to your brain.
Slow down and know when you have had enough. Savor your meals and put your fork down while you chew. Enjoy a good mealtime conversation with family or friends. Take a cue from kids, who are usually very vocal when it comes to getting full.
Below are some great visual cues to help you maintain healthy proportion sizes and a healthy life.