Here are portion suggestions, which may be adjusted a bit depending on your activity level:
- Protein: The size of YOUR palm.
- Vegetables: Think half of your plate. You may need to ease into this if you are feeling bloated due to a sudden shock of naturally provided fiber and nutrients to your system.
- Fats: The size of your thumb for oils. Olives 6-10. Avocado 1/4-1/2 depending on size. Nuts approximately ¼ cup.
Like the guide says, you want to eat a palm-size portion of protein: the bigger the palm, the bigger the portion :-) Part of what is so great about this way of eating is you don’t have to be a slave to counting calories anymore! If you want to weigh a palm-size portion of protein just to know, then by all means go for it, but don’t feel like you need to be weighing it out every time. As for veggies, more is better! Load up you plate with them. It will help you stay satisfied between meals and you get a lot of bang for your buck with all the nutrients! Fat is a little trickier. Some people need more, while others need less. You want enough to ensure that your meals hold you over, but not so much that you feel stuffed. I recommend starting with more, and from there you can reduce a bit and see how you feel. I suggest eating the starchy carbs last. You don’t want to fill up on those and miss out on the protein and veggies. Most importantly, be mindful. If you’re overeating you won’t get the results that you’re looking for. But at the same time, I want to make sure that you’re eating enough to keep you energized, happy, and feeling great! And lastly, unless you’re pregnant, breastfeeding, or doing intense exercise, you shouldn’t need a mini-meal. Your 3 meals, combined with lots and lots of H2O should be giving you everything you need! Phew, that was a lot of info, but hopefully you understand your portions now!