Portion control. In the past this has been one of my biggest issues! I always thought that I was eating healthy, and knew my portions were probably a little bit off, but I had no idea by how much nor how to adjust it correctly. I read about it online, but I could just never seem to translate it into making real changes in my own eating.
Since I've started clean eating I've really learned SO much about proper portions. There are a few basic principles that I want to share with you below. These are based on both what I've learned through several rounds of the 21 Day Fix, and my own reading - primarily Tosca Reno's "Eat Clean Diet Recharged". I highly suggest you check out this book if you have an interest in clean eating!
Some of the most valuable things I've learned about portion control are to really understand what a true portion size is. Measure it out into the palm of your hand, or if you are following the 21 Day Fix you can use the portion control containers that come with the program. After a while, it becomes second nature and you can just know by looking what a correct portion looks like!
If measuring by hand - use these guidelines:
Protein: Palm of one hand Starchy complex carbohydrates: One cupped hand Complex Carbohydrates from fruits and vegetables: Two cupped hands together Healthy Fats: One scant handful of nuts, 1 to 2 tbsp of oil
Another important principle of clean eating and proper portion control is to eat a combination of lean protein and complex carbohydrates at each meal. A lean protein consists of plain unsalted nuts, almond butter, all natural peanut butter, white meat such as chicken and fish. A complex carb consists of fruits and veggies such as bananas, apples, oranges, cucumbers, carrots, tomoatoes just to name a few.
For more tips from the pros - check out the videos below! If you are interested in learning more about clean eating or working with me in a challenge group, feel free to email me, comment below or say hello via the right sidebar!