Nutrition Fact of the Week
One of the biggest issues when it comes to trying to lose weight and eating healthy is plating the food into the correct portion sizes. Even if you are eating health foods you may not get the results you want because you are eating incorrect portions of food. The more aware we are of the correct portion sizes the better our weight loss and fitness goals will be!
We always want half of our plate (about 1 cup) to be filled with good nutritious vegetables. Some vegetables are actually better choices than others. Pick vegetables that are rich in nutrients such as broccoli, cauliflower, asparagus, brussel sprouts, carrots, and leafy greens such as spinach, arugula, swiss chard, and kale. You should avoid using corn as a vegetable since it is very high in carbohydrates and iceberg lettuce because it lacks nutrients.
It is very important to include good protein sources. These protein sources should take up a quarter of your plate (about 3/4 cup). You should pick lean sources of protein such as chicken, turkey, and fish.
When including carbohydrates on your plate make sure they only take up a quarter of your plate (about 1/2 cup). It is important to use whole grain sources such as brown rice, quinoa, wild rice, or barley. Potatoes and sweet potatoes are also good sources to use. However, make sure to limit what you put on the potato. The best way to use potatoes as a carbohydrate is to roast then in oven with light olive oil and salt OR only add a small amount of salt to a baked potato. Also, make sure to check the portion size of the potato. A whole potato may be too big of a portion depending on its size.
Extra Tip for Weight Loss
While healthy carbohydrates are very important to include in your diet, if you are trying to lose weight you want to make sure to eat them earlier in the day and not at night with dinner. To make this work eat your required carbohydrates during breakfast, lunch, and daytime snacks. At dinner time do not include a carbohydrate and increase the amount of protein and vegetables on your plate.
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By: Amanda Shrake
Dietetics and Nutrition Student
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