PORTION CONTROL 101
Many people these days tend to fill their plates up with the wrong things … we aren’t necessarily saying ‘eat less’ but rather ‘eat more of the right stuff’
On your plate, you should have two fist sizes of concentrated food like protein or healthy carbohydrates and then add as many non-starchy vegetables as you would like. Always fill your plate 1/2 full with veggies. Always add a good quality serving of fat too. Our favourites are olive oil, coconut oil, butter, avocado, eggs, tahini or nuts/seeds
Tip: always serve your vegetables of salad first. These are the more nutrient dense and by filling your plate up with the good stuff you are able to ‘crowd out’ the bad stuff
When in doubt, opt for smaller things and then tune into your body to see if you are really still hungry.
Non-starchy veggies include cauliflower, green beans, broccoli, Brussels, eggplant, capsicum, zucchini, summer squash, asparagus, snow peas, mushrooms
starchy veggies include beets, carrots, pumpkin, sweet potato, potato, parsnips
Healthy carbohydrates include buckwheat, quinoa, all veggies, sprouted nuts and seeds, fruit and sprouted legumes
1) Try serving dinner on a smaller plate
2) Eat slowly and chew each mouthful 20 times – it takes time to learn this but just practise gently
3) Put your knife and fork down between each mouthful
4) Drink water BEFORE meals and not during them
5) Remember that food is abundant and you can save some to enjoy tomorrow! You don’t need to eat it all in one go
6) Enjoy 1-2 treats a week – deprivation leads to binging on the food when you eventually get your hands on it – which will happen!
7) Always serve yourself a meal and don’t stand at the bench and just pick at food