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Easy Meal Portioning for a Healthier Diet

Updated on December 3, 2015

Protein Portioning


Sources of protein:

Meat, low-fat dairy products (i.e. cottage cheese, Greek yogurt), fish.

A good rule of thumb when portioning out protein is to the size of your palm, including thickness.

Protein is important for growth and muscular repair. It breaks down and contributes amino acids to your muscles. This is particularly important if you're trying to gain muscle. This should give you roughly the amount of protein your body requires, because if you're bigger then your palm is bigger (the same goes if you're smaller).

Do you eat enough protein each day?

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Vegetable Portioning


Examples of vegetables:

Broccoli, squash, carrots, lettuce.

For vegetables, portion out the size of your fist.

Vegetables contain a lot of vitamins and nutrients that your body needs. Those nutrients aid in your body's natural function, and they also help your body utilize the proteins that you eat. That being said, it's best to eat your proteins and vegetables together to get the most out of your meal. The fiber in vegetables also helps with your diet. It makes you feel full without contributing to your intake of carbohydrates for the day.

Carb and Fruit Portioning


Sources of carbohydrates:

Bread, rice, noodles, apples, bananas, berries.

Finally, carbohydrates and fruits should be a fist-size at each meal; though, it's a good idea to not eat either of these in your last meal of the day. Carbs (fruits, included) provide your body with energy, which you'll need to do any kind of exercise regimen. While you don't technically need carbs to survive, it's better for your sanity to include them in your diet. Your brain still uses glucose, which comes from carbs, to function. If you run out of carbs, your body will utilize ketone bodies (broken down fat). This is a sure-fire way to get sluggish and not think clearly, so don't do this to yourself.

It's a good idea to cut out carbs and fruit in your last meal, particularly if you're trying to lose fat. Carb and fruit should be viewed as a source of energy. If you take in energy shortly before going to bed, then that energy will just sit, unused. It will store in your body, and you'll have to put in the extra work to burn it off.

Portioning out your meals doesn't have to be difficult.

Is this method something you've tried before? Did you like it? If not, why? How do you portion your meals?

How do you portion out your meals?

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