portion control

This is where many of us get into trouble. It’s hard to put on the brakes when you have an amazing dish in front of you. Very rarely do we overeat veggies – it’s protein and starchy carbs (and of course processed junk food). Our recipes are high in lean protein + veggies and low on starchy carbs to maximize nutrients and vitamins.

We have some tips below to help avoid overeating along with the serving sizes for protein from the American Heart Association.

As a general rule, one protein serving should be the size of a deck of cards for adults, but total daily protein requirements vary depending on age, gender and lifestyle (sedentary vs. non-sedentary). Athletes require more protein than a 60 year old woman who is mostly sedentary. There are several online protein calculators that you can use to determine how much you should aim to consume daily, or consult your physician – we are by no means an authority on this.

Protein serving size:

  • 3 oz fish, lean beef or skinless poultry
  • 1/2 cup cooked beans + legumes
  • 1 egg or 2 egg whites
  • 6 oz low-fat or fat-free yogurt
  • 1 cup low-fat or fat-free milk

Tips:

  • fill 1/2 your plate or more with fruit or veggies (see our post “eat your veggies” under tips)
  • serve your meal on a small salad plate or in a cereal bowl
  • snack on raw fruit or veggies while preparing dinner
  • drink water with your meal (have your glass of wine for dessert – the more alcohol you drink at dinner, the more likely you are to overeat)
  • never go back for seconds, if you are still hungry after 20 minutes, have a piece of fresh fruit for dessert
  • see “plate like a pro” in tips to make your dish look delicious without the bulk
  • when eating out, ask for a small plate and move your serving to that plate and ask the server to pack the rest to go (and fast before you start moving over more!) or ask for 2 servings of veggies and remove the starch
  • at restaurants, order a small green salad first, skip the protein, cheese + heavy dressing and enjoy the greens with a little olive oil + vinegar on the side or our favorite, ask the server for a couple of lemon wedges – this will fill your stomach before the bigger calories arrive
  • instead of ordering a main dish when dining out, order a small green salad + small appetizer (one that is not fried or covered in cheese) or share a dish with a friend
  • brush your teeth right after you finish your last bite!
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