Portion control is one of the biggest factors that determine how much and how healthily we eat. Here is a rough guide of how you should split your dinner plate to optimise your health intake.
FILL 1/2 YOUR PLATE WITH LEAFY GREENS AND CRUNCHY VEGETABLES.
Veggies provide maximum nutritional value with minimal caloric impact. Suggestions include: swiss chard, bok choy, arugula, broccoli, french beans, brussel sprouts, kale and spinach.
FILL NO MORE THAN 1/4 OF YOUR PLATE WITH WHOLE GRAINS AND/OR LEGUMES
Fiber-rich whole grains help you feel full and satiated. Suggestions include: brown rice, quinoa, kidney beans, 100% whole wheat breads, navy beans, black beans and lentils.
FOR THE LAST 1/4 CHOOSE A PALM-SIZED PORTION OF HEALTHY PROTEIN
These foods provide protein and healthy fats, which can help prevent sharp rises in blood sugar. Suggestions include: grass-fed meat, eggs, fish, vegetarian protein such as beans and rice, tempeh, or edamame.
To get the freshest, tastiest, most nutrient-rich food, buy organic food that’s in-season and locally grown.