Seeing your plate half full or half empty will not set the standard for the real food servings that we should eat to promote our good health and metabolic functioning.
You don’t need to eat too much of the “good” foods to feel satisfied and healthy, but what is good and what is not? Of course, there are fruits and vegetables and, on the other hand, junk food. But research has shown that the human body needs to acquire the benefits of any food, whenever you want but in moderation. Besides, there are already countless ways to turn a cake, or even ice cream, into a healthy dessert! Everything will depend on the appropriate quantities, quality and, of course, making sure that the basis of your diet includes fruits, vegetables, cereals, etc.
Remember that the portions and choices of food vary according to the time of day: breakfast, lunch and dinner, and even vary among your snacks. There are also exceptions if you are a person with a higher level of physical activity. Therefore, you should consult your trainer or specialist. Here is a short guide to the proper portions of the most common foods:
Bread = 1 slice (between 40 and 50 g)
Consider whole grain bread, which is more nutritious and gives you more energy.
Breakfast cereal (30 g)
Approximately ½ bowl, with 125 ml of unsweetened almond milk or coconut milk, etc. Remember to choose cereals that don’t contain sugar, or choose ones that have honey, maple syrup or agave nectar.
Measuring the amount of cereal you’re going to eat at this time of day is important, because when talking about cereal and dried fruit, we could easily continue eating without knowing how much we’ve eaten.
Meat (100 g)
Imagine the size of a deck of cards when serving a portion of red meat, which should be consumed once or twice a week. Consider grilling or baking it and avoid processed meats.
Fish and chicken = 1 fillet (120 g)
You can have it 2 to 3 times a week.
Eggs = 2
2 eggs are a serving and eating just the egg whites is a healthier option. Remember that eating them once or twice a week will be enough.
On the food pyramid, it shows that the protein content of food should be acquired from at least 2 servings a day, and we know that we shouldn’t overeat red meats or lean meats. But it is still possible to get more protein during the day. How? Don’t forget that Shake Me!® has 22 g of protein, plus 45 more essential nutrients.
Pasta and rice = 1 small bowl or ½ cup (50 – 70 g)
Pasta and rice are eaten more at lunch or dinner. Remember to always choose the brown, whole wheat kinds! They are much healthier and easier to digest.
Vegetable = 1 large bowl
Because of its low-calorie content, don’t feel guilty if you eat a little more vegetables and consider serving them in the following way:
1 cup of raw leaf vegetables or a small bowl of salad.
1 cup of other vegetables of your choice (group of 3 vegetables).
Pizza = 1/3 of a plate
Yes, you read that right! And if it’s from a fire-baked pizza oven or homemade, then even better! Of course you can include it on your menu from time to time, just remember to combine it with a salad. This way you will avoid feeling full and eat fewer slices!
Fruit (from 120 to 200 g)
It is recommended to eat 2-4 servings of fruit a day. You could add 1 fruit serving to your Shake Me!®, and distribute the remaining 3 among your meals or snacks. You can add a piece of fruit to your water to give it a light fruity flavor!
Nuts = a handful (1 tablespoon)
Approximately one tablespoon is a serving, and 3 to 7 servings per week are recommended, which you can have as part of your daily snacks, or add them to your soups and salads.
Olive oil = 1 teaspoon
You may need to use olive oil several times a week, so one teaspoon at a time will be enough. And preferably choose the extra-virgin type, which is more natural and pure.
Ideally you would consume natural fats at least 2 times a day. An excellent option is avocado, 10 ml or a spoonful would be an appropriate amount if you also consume another healthy fat during the day.
Sugar = 1 teaspoon
Consider brown sugar, but even better, consider healthier sources of sugar to sweeten your favorite desserts. Honey or stevia are your best options.
Yogurt = 1 small bowl
Always choose sugar-free yogurt. Greek yogurt has almost twice as much protein as normal yogurt, so it will help you feel satiated for longer.
French fries = 10 units (100 g)
10 potato wedges should be your limit, although the number of times you have them per week should be less than other vegetables. Also, choose baked potatoes instead of fries, they are equally tasty but with less fat!
If you prefer the tubers in their natural form, one large potato or two small ones is the right serving.
Chocolate = 4 oz
Why not? Dietitians say that on any diet, chocolate should not be eliminated. Don’t forget that dark chocolate is the one to select, as it contains less sugar and is rich in antioxidants.
You can have about half of a bar, and check that it contains at least 65% cocoa.
Cheese (1 oz)
One ounce of cheese is about the size of your thumb. Consider mozzarella, panela or cottage cheese, depending on the recipe you are preparing.
It is said that you should consume 1 liter of water for every 20 kilograms of body weight. But in general, at least 2 liters are needed, which is crucial for the proper functioning of your body in every aspect. Alternate your consumption during the day.
The perfect proportions for your meals to be super healthy are:
Half of your plate should have fruits and vegetables. Remember that it is half salad and half of other types of vegetables; 3 at a minimum.
1/4 must be your protein source (chicken, meat, fish, etc.).
The remaining 1/4 must be grains, of course!
Once your body adapts to the right portions, you will feel satisfied all day and improve your long-term health. You will understand that there is a place for healthy eating and for sweets too, so cheer up!