We’ve discussed macronutrients, micronutrients, what they do for your body, and where to find them; now let’s dive into plate composition! Knowing how to portion your macros and compose your meals effectively is an incredibly helpful tool regardless of your health and fitness goals!
Creating balanced meals is one of the easiest ways to stay healthy and get the nutrients your body needs. Below is an easy-to-use method to portion macros on your plate using hand sizes. This is an incredibly helpful tool as you’ll always know how to portion your food regardless of the size of plate you have.
Vegetables & Fruits - Try to choose colourful vegetables and/or fruits. Aim for 2 servings each meal, with a combined total of 6-10 servings daily. A single serving of vegetables and fruits is about the size of your fist.
Protein - Depending on how much protein you need as discussed with macronutrients, aim for 1-2 servings each meal. Some may need more during the day depending on your goals and body composition. A single serving of protein is about the size of your palm.
Carbs - When choosing your carbs reach for whole grains such as brown rice, quinoa, and oats to keep blood sugar and insulin levels stable. Aim for 1 serving of carbohydrates at each meal. A single serving of carbs is about one cupped handful (uncooked).
Fats - Choose healthy fats such as olive oil, canola oil, avocados, peanut butter, and nuts. Aim for 2 servings of fat at each meal, one serving is a tablespoon or the size of your thumb.
Portion sizes have been recommended for a moderately active lifestyle (3-4 workouts a week, 6-10k steps daily) and will vary depending on goals.
Take a moment to reflect on your meals the past few days. What changes might you need to make to work towards your nutrition and fitness goals?
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