Ask 10 people for the optimal diet and youβll get 10 different answers. Thereβs really no one-size-fits-all nutrition solution, but if you need help getting started, we put together some general guidelines to follow π.
Stay on the outside of the grocery store and avoid food with labels. On the outside of the grocery store is where youβll find produce π πππ and protein π³π€π. Vegetablesπ½π π, fruits πππ, fish π, meat π·, poultry π — this is what should make up the bulk of your diet. Sure, youβll need some things from the aisles — like coffee, nuts, and dairy — but try to avoid food with labels. You want to eat mostly whole, unprocessed food π―.
If you do eat food with a label — read it π. Start reading labels and keep an eye out for added sugar. Itβs incredible how easy it is to exceed the recommended daily allowance of added sugar. The American β€ Heart β€ Association (https://www.heart.org/en/healthy-living/healthy-eating/eat-smar t/sugar/added-sugars) recommends no more than 6 teaspoons (or 25 grams) of added sugar for women, 9 teaspoons (or 36 grams) for men per day. If you eat yogurt, oatmeal, or energy bars, take a look at the nutrition label to make sure they arenβt packed with sugar π.
Keep an eye on portion size πππ While the quality of your food is important πͺπͺπ, you should also be aware of the quantity of food youβre consuming. A very simple and general βrule of thumbβ way to track your portion sizes is to use your hand.
First, open your hand, palm up.
- Women π© should eat a palm-sized portion of protein at every meal,
- Men π¦ two palm-sized portions. Protein includes meat π·, fish π, poultry π³, and beans π±.
Next, make a fist.
- Women should eat a fist-sized portion of vegetables π½ππ , men two fist-sized portions.
Cup your hand
- Thatβs your carbs, like whole grains, starchy vegetables, and fruits ππ. One cupped hand portion for women, two for men at every meal.
Finally, use your thumb π
- Thatβs your fat portions. One thumb for each meal for women, two for men of fats such as nuts, oils, and butter.
Following these general rules will get you started on the path to a new healthier you. If youβd like a more in depth review of you eating habits you can book an Nutritional Consultation with us any time.
We hope this helps you, as your success is our success.