1. NUTRITION FOR THE BODY ~ 2. NUTRITION FOR THE SOUL ~ 3. STELLIBELL LIVING TOOLS

 

Portion Control ~ Vitamins ~ Healthy Fats ~ Mindful Eating ~ Organic Foods ~ 80/20 Principle ~ Low Carb vs. Clean Eating ~ New Habits ~ A healthy Family


Portion Control

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As a nutritionist I don't believe in strict portion control. Following a strict portion control lifestyle and being on a diet means eating according to a restricted menu. No one can eat according to strict rules for an extended time, so most people who go on a diet, will eventually go off the diet. Going off a diet often leaves us feeling guilty and hopeless, which leads us to eating more, which leads to gaining weight again... A very vicious and painful circle. But since you will be following a Clean Eating lifestyle,  you don't have to worry about that. It's difficult to over-eat and gain weight on a Clean Eating diet. Each meal contain a mix of protein, vegetables and a whole grain carbohydrates (whole wheat pasta, brown rice etc).

If you stick to eating a protein (fish, steak, chicken etc) with lots of vegetables, then you will always know that you are eating right. You never have to worry about if you are eating sugar or refined carbs (white flour bread, flour pasta etc) if you stick to wholesome fresh foods. Also make sure you add a healthy fat (avocado, olive oil etc) to every meal.

Below are some helpful guidelines to give you an idea of what you should eat.

Examples of meals

  • Breakfast
    • Boiled or scrambled eggs with some berries (strawberries, blueberries etc) or a vegetable (avocado, peppers, broccoli etc)
    • Omelet with vegetables (spinach and tomatoes, mushrooms or onions etc)
    • Whole fat Greek yogurt (it's good fat. The non-fat or light products are too processed and include chemicals) with blueberries
    • Oatmeal with berries
    • Smoked Salmon with cream cheese and pepper rolls
  • Lunch or dinner
    • Grilled chicken with broccoli and whole wheat pasta
    • Steak with a green salad (with chopped
    • Fish with a spinach salad

 

Portion Sizes

The palm of your hand

The palm of your hand

The fist.

The fist.

 

Helpful breakfast portion guidelines

The palm of your hand plus the fingers should consist of proteins:

  • Eggs
  • Seafood and fish
  • Beef, pork, or poultry

Your fist (equals about 1/2 cup) should consist of a healthy fat:

  • 1/2 fist (avocado) or 1/4 fist (butter, cream cheese, coconut oil, or olive oil)

 

Helpful lunch/dinner portion guidelines

The palm of your hand plus should consist of proteins:

  • Eggs
  • Seafood and fish
  • Beef, pork, or poultry

The palm of your hand plus the fingers should consist of vegetables that grow above ground. Examples:

  • Broccoli
  • Cauliflower
  • Lettuce
  • Cucumber
  • Peppers
  • Eggplant
  • Zucchini
  • Tomatoes

Your fist (equals about 1/2 cup) should consist of fat:

  • Full-fat Cheese
  • Heavy cream
  • Sour cream
  • 1/2 fist (avocado) or 1/4 fist of butter, coconut oil or olive oil