When it comes to losing weight, a lot of your results will be determined by what you put on your plate.
And as part of the Summer Challenge, we are trying to get the word out about what a healthy plate actually looks like.
For many of us, issues with portion size as well as the ratios of protein, carbs and veggies need a little tweaking.
Today we have 3 simple tips that you can follow to ensure that you are serving up a balanced meal that will help you to reach your weight loss goals.
Tip #1 watch your portion size
This is all well and good to say, but what if you’re not sure what a portion size is?
Check out this article for the complete lowdown on portion control.
You might just find a ‘portion’ is a lot smaller than you thought. This can mean the difference between eating just the right amount and over eating.
And remember, you don’t need to eat the same amount as your partner.
If your partner is taller and heavier than you, they will need to be consuming more calories per day than you.
So don’t get into the habit of serving up equal sized plates – top your partner up if necessary with extra proteins, salad or veggies.
Tip #2 get the ratios right
A healthy plate is a balanced plate. Rather than filling your bowl with one major food group like carbs (e.g a bowl of spaghetti), ensure you have the ratios right.
Your plate should be ¼ protein (lean meat, chicken, tofu, egg), ¼ good carbohydrates (think brown rice, quinoa, wholegrain cous cous, wholemeal pasta) and ½ veggies or salad (that’s baby spinach, tomato, cucumber, sweet potato, zucchini, etc).
Here we have some examples to show you what a healthier plate could look like, compared to the less ideal option.
- Instead of 2 cups of cooked veggie pasta and sauce; try 1 cup of cooked chicken and veggie pasta and sauce, with 2 cups of salad
- Instead of a 300g steak and chips; try a 200g lean piece of steak with sweet potato and a healthy coleslaw
- Instead of 4 slices of home made pizza; try 2 slices of home made pizza with 2 cups of salad
- Instead of spaghetti and meatballs; try meatballs with a rocket and Parmesan salad, and a small wholegrain roll
- Instead of 1.5 cups of beef stir fry with 1 cup of cooked white rice; try 2 cups of beef and cashew stir fry with ½ cup cooked brown rice
Tip #3 bulk up your meal with leafy greens, veggies and salad
It might be a hard habit to break, but you don’t always need to add white pasta or white rice to your meals.
Sure it might seem strange at first to eat meatballs without spaghetti, but once you get used to the ‘comfortably full’ feeling after eating meatballs with a load of salad, you may no longer miss the ‘I’m so full I might burst’ feeling that can come from overeating pasta.
You might always serve a stirfry with rice – but why not just fill up on more healthy stir fry and a handful of baby spinach?
Once you get used to this new way of eating, you might find that you have more energy after a meal. Wouldn’t it be nice not to feel like taking a nap after your meal?
Missed any of our Summer Challenge articles? You can catch up here.
GET YOUR 10% DISCOUNT
If you are ready to lose weight then the Lose Baby Weight plans offer a healthy and safe exercise and diet routine and you can get a 10% discount by using code LOYALTY at the checkout
PLUS our BEST SELLING 28 Day Diet & Exercise Plan is available as a 200pg Printed Book and you can get your copy here
Plus our NEW CALORIE BIBLE is now available – get your copy today! Only $19.95 and a must have in your handbag!
Plus don’t forget to sign up for our Get Ready For Summer Challenge – it’s free and you can sign up here.
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