Learning how to ‘eat healthily’ can be a daunting prospect.
Go ahead and Google ‘Fat-loss Diet’ and you’ll get over 3 million results. You’ll be presented with Paleo, Atkins, Keto, Intermittent Fasting and everything in between.
The truth is, as the (very odd when analysed) saying goes, there’s more than one way to skin a cat.
But the one thing that all (good) nutrition coaches and ideologies can agree on is; nutrient-dense, balanced meals are key.
So I’d like to take out the overwhelm factor with the simple solution to cleaning up your diet, and propose you follow the hand portion guidelines made popular by Precision Nutrition.
For every main meal, portion the following foods:
– 1-2 palm-sized servings of protein
– 1-2 fist-sized servings of vegetables
– 1-2 cupped handfuls of carbohydrates
– 1-2 thumbs of fat
These are general guidelines and may need to be adapted for your unique body type and goals. Here’s an infographic to help you do that.
Prioritise natural foods (if it didn’t run, swim, fly or grow from the ground, eat sparingly), and listen to your hunger and fullness cues (eat mindfully when hungry and stop when satisfied).
These portion guidelines and subsequent food quality and mindful eating cues are the cornerstones of healthy eating.
Don’t over complicate a process that’s already become littered with misinformation, and take the guesswork out of mealtimes by utilising logical nutrition practices, instead of succumbing to ‘shiny diet syndrome’.
Taking the guess-work out will be time-saving in itself, but we also recommend bulk cooking your food once or twice per week. For example, you can roast many servings of vegetables at once, cook multiple chicken breasts at one, and boil several servings of rice at one.
Which brings me nicely to the next tip…