Are you looking to lose weight and achieve your fitness goals? Measuring your meals can be a great way to start. By understanding the basics of healthy eating, including food groups and portion sizes, you can improve your eating habits and promote overall health.
The first step towards healthy eating is to know your food groups. Incorporating plenty of vitamins and minerals in each of your meals can help you stay fuller longer and feel more energized. Here are the 5 food groups to use when planning your daily breakfast, lunch, dinner, and snacks:
1. Whole Grains
Incorporate whole-grain bread, pasta, cereals, or oatmeal into your meals to feel fuller without consuming as many calories.
2. Protein
Lean meat, poultry, wild-caught fish, beans, eggs, and nuts supply much-needed B vitamins, iron, zinc, and magnesium, and help you feel full longer.
3. Fruits
Fresh fruits, especially dark berries, apples, bananas, and avocados, provide your body with antioxidants that help protect against chronic illnesses and diseases.
4. Vegetables
Multi-colored whole veggies supply needed nutrients such as fiber and vitamins A and C, as well as folate and potassium.
5. Dairy
Low-fat milk, cottage cheese, and similar dairy products supply calcium and protein. You can substitute almond milk or other nut-based milk if needed.
Now that you know the food groups, it’s time to learn how to measure and eat healthy portions. Planning, preparing meals, and applying portion control can help prevent overeating. Here are some tips for incorporating these habits into your everyday life:
Choose Smaller Plates
If you use bigger plates, spoons, or glasses, you may unconsciously eat or drink more than your body needs. Switching to smaller plates and bowls can be a small change that yields significant results.
Always Measure or Weigh Your Food
Measuring or weighing your portions helps you determine how much you eat at each meal. Using a smaller dish, you can divide your plate into half for vegetables, a quarter for protein, a quarter for whole grains or starchy vegetables, and half a tablespoon of any cheese, oils, or butter. Alternatively, you can use your hands to measure portions.
Eat Less When Eating Out
Many restaurants serve large portions, so here are some ways to apply portion control to your meals: ask for a half portion, share a meal with your partner, order from the children’s menu, pick a starter and side dish rather than an entree, ask for sauces or dressings on the side, avoid buffets or all-you-can-eat restaurants, or eat half the meal and bring the rest home for later.
Measuring food portions and eating right can create healthy eating habits that lead to a healthier lifestyle. Start today by incorporating some of the tips above into your daily routine. Start with one or two tips and work your way up to incorporating all of the tips into your eating habits. Truvy offers a variety of health products that will support your overall health and weight loss. Remember, healthy eating is a journey, not a destination.
