Are you struggling with knowing portion sizes when you might be at home more and perhaps, less active?
It is important to understand the portion sizing recommended (which differs for everyone), but there is a good generic rule which can make things easier.
Now that most people are at home and perhaps not exercising as much or at all, it is important to realise that we don’t need as many calories during the day when we are less active. There is more likelihood that if people ate the same portion on an active day, compared to on a non-active day, they may potentially gain some calories as excess fat.
Our plate should replicate something similar to this.
Vegetables/Salad
This includes:
- Salad, stir fry or raw vegetables
- Cooked vegetables
Carbohydrate
(What exactly is a low GI carbohydrate? Minimally processed foods that keep you fuller for longer, essentially preventing binge snacking on foods between meals or overconsumption of portions at mealtimes).
This includes:
- Pasta/Noodles (1 cup cooked)
- Rice (2/3-1 cup cooked)
- Potato 200g (leave skin on when able)
- Corn, pumpkin (1 cob/ ½ cup corn kernels/ ½ cup cooked pumpkin)
- Wholegrain bread (1-2 slices)
- Legumes or lentils (150g cooked or canned)
Protein
This includes:
- Lean meat (beef, lamb, chicken, pork, turkey) – Size of your palm (~120g cooked)
- Fish/Seafood (150g cooked)
- Eggs (1 whole)
- Legumes or lentils (150g cooked or canned)
- Tofu (150g)
- 250mL milk
- 2 slices cheese (40g)
- Yoghurt (3/4 cup)
Most people easily exceed the carbohydrate and protein category, simply because they are unaware of how much the body actually needs. Of course, on a more active day, this might slightly change, but this is a general guide. Be mindful of this when being at home and on days where you may not be as active. It is also important to note that not only pasta or cereal products are carbohydrates, but pumpkin, potato and corn are also included in this category, as they raise the bodies blood sugar levels.
Perhaps, you may be thinking why the other foods might not be listed here including chips, chocolate, fried foods, pastries, burgers, etc. As a Dietitian, we recommend that these foods are consumed within reason and only occasionally, to prevent other health related complications from occurring as a result of overconsumption. They are not required as part of your everyday diet, as they provide nil nutritional benefit.
Please refer to the Australian Guide to Healthy Eating recommendations for adults – for a more tailored guide as per your age and gender.
Looking for a Meal Plan? check out the following:
No Fuss Summer Meal Plan Program (7days)
Real Food Real Quick Meal Plan Program (21days)
Healthy and Affordable Meal plan Program (7days)
