Health in your Hands

Portion sizes are extremely important when managing weight gain. Eating ‘healthy’ in excess can also jeopardize your weight loss goals.
Literally, your good health is in your hands. Using your hand is a good way of measuring what goes on your plate. Your hand can be used as a rough guide to help you know how much to cook and eat; when cooking for someone else, use their hand as a guide. To fill your plate, add vegetables that are in season, these can be eaten to your plate and heart’s content.

Below is an estimated guide for food groups that you should add to your plate

  • Vegetables & Fruits – your two hands cupped together is a good indicator for non-starchy vegetables like carrots, broccoli, cauliflower or eggplant. The key is also to choose different colored veggies to fill your plate, as different colors provide various nutrients that are essential for your body.
  • Carbs – A closed fist is a good guide for a portion of starchy carbs like rice, pasta, bread, potato or taro. You can have two types of carbs in one meal however it is important that the total consumption does not exceed a closed fist.
  • Legumes – A closed fist of chickpeas, lentils or beans is an ideal portion size to add to your plate.
  • Protein – The palm of your hand is a perfect guide when adding meat to your plate, the thickness of the piece should be the same as the thickness of your palm. Fish can be the size of your whole hand (flat palm of your hand).
Fresh, frozen or canned options for veggies and legumes provide the same health benefits, the key is to avoid or eliminate processed and refined foods where possible.

Check your lunch or dinner plate today, see if it reflects as mentioned above, if needed, adjust as it is never too late to start eating RIGHT.

Till next time EAT RIGHT BE HEALTHY.

NOTE: This article is a general guideline only, it is always important you seek expert guidance from a health professional to manage your individual requirement.


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