Ok, from last time you have a better idea of how to implement an overall healthy svelte-conducive regime, now let’s get down to particulars. Below is a list of portion sizes and frequencies per group per day recommended for trimming around the edges whilst maintaining good levels of nutrition by eating a variety of foods in moderation.
Daily intake:
- Grains- 2-4 servings/ day: brown rice, whole wheat, oats, rye, etc.
- examples of a serving are: 1 piece of toast, half a bagel, ½ cup of cooked rice, ½ a cup of cereal/ oatmeal
- Veggies- 3-5 servings/ day: lettuce, bell peppers, carrots, squash, zucchini, mushrooms, kale, onions, broccoli, pumpkin, etc.
- examples of a serving are: 1 cup lettuce, 1 carrot, half a bell pepper, ½ - 1 cup chopped veggies
- Fruits- 2-4 servings day: berries, watermelon, grapes, peaches, oranges, apples, pineapple, cantaloupe, grapefruit, etc.
- examples of a serving are: 1 peach, 1 apple, 1 orange, ½ cup chopped fruit or berries, 1 slice of melon
- Dairy- 1-2 servings/ day: milk or enriched soymilk, cottage cheese, cream cheese… any kind of cheese…, yogurt, ice cream or soft serve, etc.
- examples of a serving are: ½- 1 cup of milk, 3 slices of cheese, ½ cup of cottage cheese, 1 yogurt, 1 scoop of ice cream
- Protein- 1-3 servings/ day: meat products, tofu, soy products, beans, nuts, fish
- examples of a serving are: a card deck size of meat- steak, chicken, fish…, ½ cup of tofu, ½ cup of beans, 2 tablespoons of nuts
- Fats- 1-2 servings/ day: oils (olive included), sweet indulgences like dark chocolate, nuts, butter, avocado, salad dressings, etc.
- examples of a serving include: 1-2 tablespoons oils and salad dressings, 20 grams chocolate, 1 teaspoon of butter, 1-2 tablespoons nuts, ¼ an avocado
The best way to see what you are actually putting into your body and where you are overindulging in some areas or neglecting others, is to keep a food diary. Just use a standard A4 piece of paper and draw vertical lines for seven days of the week columns and intersect these lines with the six different food group rows. Then place a date next to the days of the week and through out the day keep it with you or fill it out each night to recap what you have eaten. Soon you will see patterns of your eating and what needs to change- especially regarding portion size! Really try to diligently do this for at least one week, so that you feel accountable for what you are eating- the sheet doesn’t lie!- and so you can make adjustments to your diet.
Next, I will give you a couple of daily eating guides to follow. ;)
