But think about it … do you really know how much you should eat? I’m not talking calories but actual quantities on your plate. Would you know if there’s too much on your plate?
Unfortunately we associate a full plate with a good meal. And most of us, when presented with a full plate will eat it all (think of all these poor people who have nothing to eat!).
Try This Simple Test
Now, I want you to do a simple test for me next time you eat.
Eat v e r y s l o w l y.
Enjoy each mouthful.
Stop when your plate is half empty and ask yourself the question: Am I full?
Chances are, you might be. Then stop eating!
Why Eating Slowly Is Good
Eating slowly will give your stomach a chance to tell your brain you’re full. It takes 10 minutes for that message to go from your stomach to your brain. So, if you gulp your meal down, you will have missed the signal entirely.
Any Other Clues To Healthy Portion Sizes?
The right portion size for you will depend on your age and your physical activity. That’s why listening to your body is paramount.
However, here’s a rough guide to adult portions per day. When we talk about a portion it is roughly a fist size.
You might be shocked as to how little it actually is:
- starchy food (pasta, potatoes, bread, cereals): 6 to 7 portions a day (a DAY not a meal!)
- example in a day: 1 bowl of cereals (2 portions), 1 sandwich (2 portions), 2 fists of pasta in the evening and that’s it…
- meat, fish, nuts, eggs: 2 portions a day
- example in a day: scambled eggs for breakfast (1), fish for you dinner (1)
- dairy: 2 to 3 portions a day
- example in a day: milk in your cereals (1), cheese in a sandwich (1), yogurt (1)
- fruits and vegetables: 5 portions
Plus a bit of olive oil on your salad because we do need good fats. And that’s it….
Now Take Action!
Don’t just read this and think ‘interesting’… Try it. We have forgotten how little we need to eat. But January is the ideal month to start afresh. With magazines flooded with diet ideas, why not try this simple yet effective and healthy one: cook just what you need, stop eating when you’re full.
And so you don’t feel like you’ve been cheated, replace quantity by quality. Spoil yourself with small amounts of very, very good food and enjoy each mouthful.
Give it a try and let us know how you do (or what you think) in the comments below.