The High Quality Diet Part Two: The Power of Portioning
I have seen people grow crazy trying to count calories. At one point, I did the same. Being on a balanced diet does not mean you should starve yourself.
I have seen people grow crazy trying to count calories. At one point, I did the same. Being on a balanced diet does not mean you should starve yourself. In fact, I choose to eat high quality food every three hours, with 300-400 calories per meal. This ensures that my metabolism is continually working to burn, my blood sugar remains stable, and I am getting nutrients for my body to properly function.
Portioning over counting calories. In your plate, 1/2 must be filled with fruits and vegetables; 1/4 must be filled with grains; 1/4 must be filled with protein.
To simplify my life, I follow this simple plate proportion. First, 1/2 of my plate will comprise of fruits and vegetables. Fruits and vegetables are generally low in fat and calories. For example, a cup of boiled broccoli contains only 54 calories. They contain a multitude of nutrients such as potassium, folate, vitamin A, and vitamin C. Dietary fiber found in this group also aids bowel movements, lowers cholesterol levels and maintains healthy blood sugar levels.
Second, 1/4 of the plate should be (lean) protein. This should preferably be fish, poultry (chicken, turkey, eggs, milk), beef, pork and tofu. Do note though that red meat contains more saturated fat than other types of protein. This food group helps in building muscle and repairing tissues. It is vital for the bones, cartilage, skin and blood as well.
Lastly, 1/4 would go to grains. I would stay away from white rice. Because it is a refined grain, it does not hold a substantial amount of nutrients. Do try brown rice, purple rice, quinoa, whole oats or my favorite, mashed sweet potato (READ MORE: Mashed Sweet Potatoes Recipe) as they offer more nutrients. While sweet potato is not a grain, it has very similar nutritional properties to brown rice.
Imagine eating three-four plates of this per day. It is both filling and nutrient-filled. Initially, I got overwhelmed with the amount of food on my plate. It is definitely a lot more than what you’d expect in a diet.