Portions Of Food Suitable For Weight Loss
It is not a question of being obsessed with the portions of food on your plates. In fact, something as simple as checking the type of nutrients and their quantity could help you achieve a healthy weight. This simple technique with a funny name, “method of the dish”, will guarantee you well-being and good health.
We know that when it comes to diets or weight loss strategies, there are thousands of options and recommendations, but not all of them are healthy or effective. Now, what we propose today goes beyond the classic diet. First of all, we will talk about nutrition education. If you use this method at home, you will also help your children eat better.
Below we will explain which are the suitable portions of food from case to case. We are sure it will be of great help to you.
Pay attention to the portions of food on the plates, you will see what results!
The “dish method” is not new. In fact, it is a very simple technique that nutritionists have been recommending for a long time.
In fact, it is not surprising that it is also adopted by athletes and by those who want to lose weight without suffering, thanks to a varied, balanced and healthy diet.
The following are the main benefits of this technique which involves following adequate portions of food:
- The first and second are served on the same plate.
- If you have a large plate, where you can view all the food, the visual feeling of satiety is more effective.
- This technique forces you to introduce all the basic nutrients of the food pyramid.
- It allows you to understand that every moment of the day requires different and adequate doses of food.
- A breakfast is not like a lunch and a lunch cannot be like a dinner.
Let’s see in detail the main tips to take into consideration.
Proportions of nutrients at breakfast
The proportions illustrate what we need to start the day.
- 40% fruit. Breakfast is the time of day when our body is most receptive to this category of food. At dinner, for example, fruit is not suitable because it is not digested well.
The ideal is to combine different types of fruit, such as an apple, with grapes.
Below we make a list of the most suitable fruits to start the day:
- Citrus fruits (grapefruit, orange, mandarin, lemon juice)
- Kiwi
- Strawberries
- Banana
- Pineapple
- Watermelon
- Melon
- Fishing
- Pear
- Cherries
- 40% carbohydrates. Now, what is meant by carbohydrates? “But if I want to lose weight, do I have to eat carbohydrates?”.
It is not only important to consume carbohydrates, it is essential. Our body needs carbohydrates to function properly: it breaks down sugars and starches into glucose for use as energy.
In addition, carbohydrate fiber helps us feel fuller and thus achieve a healthy weight.
Adequate carbohydrates for breakfast are:
- Whole grains
On the other hand, you shouldn’t neglect protein at breakfast either. Eggs, for example, are a great option.
Portions of nutritious food for lunch
As you can see, the key to the central meal of the day is a balance between vegetables (40%) and carbohydrates (40%).
- You can prepare rice with steamed or baked vegetables and add, for example, turkey breast.
- Products like pasta, chickpeas or quinoa are great at this time of day.
- In addition, it is always good to add some fruit at lunch too.
- One idea is to combine fruit and salad (spinach with strawberries, lettuce like pomegranate seeds, spinach with pineapple, etc.).
- If you consume fruit as a dessert, your stomach will suffer, so it’s best to eat it during the meal and not at the end of the meal.
How many nutrients for dinner?
Importantly, adequate nutrition involves 5 meals a day. So, don’t hesitate to have a light snack between main meals.
Fruit, fiber, and even sugar-free yogurt with nuts and raisins are great options. Let’s now look at the proportions of nutrients at dinner.
The first thing you can notice is that the fruit disappears. In the last hours of the day, as we have already mentioned, it is not good to eat fruit.
Vegetables and proteins: how many portions of food on your plate?
The goal is to combine vegetables with proteins. Here are some small examples of protein sources you could add to your dinners, as well as some more easily digestible types of vegetables at this time of day:
Vegetable:
- Zucchini
- Cucumbers
- Artichokes
- Eggplant
- Asparagus
- Celery
- Broccoli
- Pumpkin soup
- Baked tomatoes or peppers (when eaten raw they are very heavy to digest)
Sources of protein for dinner:
- Salmon
- Cod fish
- Tuna
- Sardines
- Tofu
- Grilled chicken or turkey
Finally, as regards carbohydrates, also in this case they are present, but in reduced proportions.
A slice of seed or whole grain bread, for example, is an interesting option that you don’t have to give up.
