Proper nutrition is essential to achieving and/or maintaining a healthy weight. It plays a large role in complementing efforts in the gym as is necessary to stay energized, support muscle repair and provide the nutrients needed to support good health and body function.
No measuring cups or scales required
Portion control doesn’t have to be complicated. A simple tip to measure portions is by using your hands as an indicator for size. At each meal aim to include the following:
Protein: Consume a palm size portion of protein each time you eat. Depending on your size and activity level consuming up to two portions is acceptable. A chicken breast or a lean hamburger patty are great options.
Carbohydrate: Consume a fist of carbs or a tennis ball size of carbs. Cooked brown rice, sweet potato and quinoa are all examples of complex carbohydrates.
Fat: Consume a thumb of fat. A wedge of avocado or 6-8 almonds will do the trick.
Vegetables/fruits: Half of your plate should be filled with low carb fruits or vegetables like broccoli or cauliflower.
On days that are less active, where you don’t have a chance to get to the gym for a workout, replace the carbs with a portion of leafy green salad in addition to your regular vegetable intake.
No measuring cups or scales required
Portion control doesn’t have to be complicated. A simple tip to measure portions is by using your hands as an indicator for size. At each meal aim to include the following:
Protein: Consume a palm size portion of protein each time you eat. Depending on your size and activity level consuming up to two portions is acceptable. A chicken breast or a lean hamburger patty are great options.
Carbohydrate: Consume a fist of carbs or a tennis ball size of carbs. Cooked brown rice, sweet potato and quinoa are all examples of complex carbohydrates.
Fat: Consume a thumb of fat. A wedge of avocado or 6-8 almonds will do the trick.
Vegetables/fruits: Half of your plate should be filled with low carb fruits or vegetables like broccoli or cauliflower.
On days that are less active, where you don’t have a chance to get to the gym for a workout, replace the carbs with a portion of leafy green salad in addition to your regular vegetable intake.
Eliminate traditional snacking
On a scale of 1 to 10, 10 being extremely hungry and one being full, never wait until you’re feeling a 10/10, and ravenous, before you eat. Waiting until extreme hunger sets in can cause overeating and indulging in foods that are convenient. This usually means ingredients that don’t fuel your body. Instead, eat when you begin to feel hungry to satisfy your urges and control your appetite.
Cut out traditional processed snack foods as much as possible as they can amount to empty calories and poor food choices (for example, food high in saturated fats and sugars). Instead, increase your portion sizes of higher quality nutrient dense foods such as salmon, kale or eggs to name a few. Eat big meals when you’re hungry and eat small meals when you’re not.
An example of a small meal might be a serving of unflavoured Greek yogurt with 1 teaspoon each of hemp hearts, flax and chia as well as a cup of berries.
A larger meal might include one or two palm-sized portions of chicken breast, a sweet potato and a large salad made with dark leafy greens, some shredded cabbage, sliced brussel sprouts and your favourite chopped veggies topped off with a simple dressing of 1 teaspoon olive oil, 1 tablespoon apple cider vinegar, a squeeze of lemon and some pepper and Himalayan salt.
For more information on portion control, snacking and nutritional information visit the GoodLife Kitchen.
On a scale of 1 to 10, 10 being extremely hungry and one being full, never wait until you’re feeling a 10/10, and ravenous, before you eat. Waiting until extreme hunger sets in can cause overeating and indulging in foods that are convenient. This usually means ingredients that don’t fuel your body. Instead, eat when you begin to feel hungry to satisfy your urges and control your appetite.
Cut out traditional processed snack foods as much as possible as they can amount to empty calories and poor food choices (for example, food high in saturated fats and sugars). Instead, increase your portion sizes of higher quality nutrient dense foods such as salmon, kale or eggs to name a few. Eat big meals when you’re hungry and eat small meals when you’re not.
An example of a small meal might be a serving of unflavoured Greek yogurt with 1 teaspoon each of hemp hearts, flax and chia as well as a cup of berries.
A larger meal might include one or two palm-sized portions of chicken breast, a sweet potato and a large salad made with dark leafy greens, some shredded cabbage, sliced brussel sprouts and your favourite chopped veggies topped off with a simple dressing of 1 teaspoon olive oil, 1 tablespoon apple cider vinegar, a squeeze of lemon and some pepper and Himalayan salt.
For more information on portion control, snacking and nutritional information visit the GoodLife Kitchen.