Know your food groups!
Understanding the role of foods in our bodies, will help you plan and choose the right foods for your plate. A general rule of thumb is to have the following foods:
Observe food portions
When planning your meals, focus on balancing your plate with a good mix of vegetables, proteins, and starches. Often, we unintentionally add more starch or protein, leaving vegetables in smaller portions. To maintain a healthy diet, aim to serve a generous portion of vegetables alongside your other food groups at every meal. This way, you'll keep your meals nutritious and well-balanced.
Serve on a flat plate instead of bowls/containers
It’s easier to serve healthy portions when your food is laid out on an even surface for you to see. Bowls or containers have a lot of depth to them, making it easy to serve more (or less) than you need.
Use serving spoons or measuring cups
If you’d like to perfect your portions, do so with the help of standard measuring cups or same-sized serving spoons to serve each food group.
Use simple visual guides
Your hand can be a great guide for food group portions. Make the following gestures to know how much you need to serve.
→ 1 serving of Protein equals 1 open palm.
→1 serving size of Healthy fats equals 1 thumbnail or knife tip.
→ 1 serving size of vegetables equals 2 handfuls.
→ 1 serving size of starch and carbs equals the size of a fist.
→ 1 serving size of fruit equals a closed fist.
Let your Antara Nutritionist know if you are having any difficulties or challenges in managing your diet. Book a session with an Antara Nutritionist through the Antara App or by clicking here.