The Struggle With Balance
Finding balance with nutrition in a generation so focused on convenience can seem unsettling for most people. Often, I hear statements such as: "I don't have time to eat healthy, I feel conflicted with the information given on social media on what is good for you, cooking takes time and I hate doing dishes, etc." In today's time, it can be extremely confusing, mainly because people, again, turn to the convenience of social media or uneducated sources on what they should do for their diet to meet their goals.
The best piece of advice I can offer is to start simple. Instead of trying to eat outside your comfort zone, start by portion sizing based on your hand. I know it sounds crazy, but let's look at it like this; very rarely, if at all, will you come across two people who have the same hand size because we are all made differently. No two people are exactly alike, which is why your hand is the perfect way to start balancing your plate!
Not only is your hand proportionate to your body size but it is also convenient! Now, men and women have different nutritional needs, which means the portions for men and women will be completely different. Men need to use both of their hands but women only use one hand when it comes to portion sizing. Therefore, if you are a man looking to give this method a try then double everything I explain below!
The rule of thumb for the amount of fats that you should have on your plate is, well, the length of your thumb! Ironic, right? Healthy fats are good for your skin, heart, and good cholesterol; some examples include oils, nuts and seeds, avocados, and more. Next, for the amount of protein you should have on your plate you can use the palm of your hand. Protein is an essential macronutrient that our body uses to build muscle, make new cells, and support our tendons, ligaments, and collagen production. Examples of protein include chicken, fish, beef, yogurt, and so much more. Lastly, carbohydrates will be your biggest portion which is important because carbs are the body's main source of energy. To portion size carbohydrates on your plate, you should refer to the size of your fist. Healthy carbs include sweet potatoes, multi-grain bread, bananas, grapes, etc. The list goes on and on!
Again, if you are a man then you will double each portion recommendation above!
Education is absolute gold, especially in an ever-growing industry which is why I not only assist my clients in meeting their dietary needs to work toward their optimal body composition, but I also educate them so they understand meal planning, calories and macros, portioniong, and all things in-between. If you are struggling to find balance and want to heal your relationship with food, feel free to contact me, or schedule a call, and take the first step toward reaching your goals today!