How To Build The Perfect Meal
Portion control is in the palm of your hand.
Knowing what to eat is only half the battle when it comes to healthy nutrition...you also have to know how much to eat. Over time, food and drink portions have increased in size. And the more food we’re served on the plate, the more food we consume, which leads to overeating.
With this awareness and a guide to manage portion sizes, we can eat foods in a healthy, balanced way, building a better relationship around what we put into our bodies.
A simple, effective and proven method is the Hand Portion Method. The idea is that you’re not measuring or weighing your food using technology but rather using your own hand to gauge the portion size. Your hands are proportional to your body and go where you go. This makes them the perfect tool to quickly and easily gauge your portion size, even when you’re eating out.
This method is for anyone who struggles with the idea of using food tracking apps and meal logs. It’s the perfect way to build any meal with a habit-centric approach. To get started, try each step below.
Step 1: Start With Protein
Why is it the base of our meal?
Protein has risen to the forefront as the most important nutrient, not just for muscle building, but for support, transport of nutrients, as an enzyme, and many more!
In the western diet, it is common for carbohydrates to make up the foundation of a meal. Unfortunately, these carbohydrates are often highly refined and have a high glycemic index, leaving us hungrier two hours later.
How do I apply this step?
Raise your hand in front of your face. This will be your new portion measure. Here, we will apply a method pioneered by Precision Nutrition. For protein, one serving can be measured as one to two palm-sizes of meat, fish, dairy or plant-based protein sources.
Here are some examples:
Chicken breast
Turkey mince
Lean beef
Beef jerky
Salmon
Low-fat dairy yogurt
Protein bar
A scoop of whey protein
A general rule of guidance is one palm for females and two palms for males.
Step 2: Fill Half The Plate With Fruit Or Veg
Why?
We have all heard that fruit and vegetables should be the foundation of a healthy diet. But do we really know why? In short, they provide essential micronutrients (e.g. vitamins and minerals), antioxidants and fibre needed for:
Energy production
Immune function
Control of inflammation
Healthy digestive system
Overall health
What are some examples of fruit and veg portions?
1-2 handfuls of spinach in stir fry
Mixed garden vegetables
Chopped capsicum/carrots/cucumber and hummus
Mixed fruit salad
Roasted sweet potato fries
Step 3: Fill The Remainder Of The Plate With Carbs
Carbohydrates are NOT BAD when portion control is implemented. However, it often comes as a surprise to see one true serving size of rice, pasta or bread. It is a lot smaller than one would think. That is why we recommend filling the plate up and adding the carb last!
What are some good sources of carbohydrates?
As a great rule of thumb, you should always try to prioritize wholegrain or "brown" carbohydrate sources such as:
Brown rice & pasta
Quinoa
Oats
Wholegrain cereal
Wholemeal bread
Legumes
Lentils
Potatoes and sweet potato
Step 4: Add A Source Of Healthy Fats
Why should we include fat? I thought it was bad.
When we say healthy fats, we simply mean unsaturated fats versus saturated. Dietary fat is not only perfectly OK to consume but is essential. We need fatty acids for several crucial functions, including the absorption of vitamins, production of hormones and cell protection.
How do I apply this step?
Raise your hand in front of your face again. Stick out your thumb. Depending on your size, try incorporating 1-2 thumb fat sizes into your meal.
Here are some examples;
Cold-pressed, virgin olive oil (for cooking)
Rapeseed oil (for cooking)
Coconut oil (saturated fat, but still good)
A small handful of nuts (1-2 thumbs)
Seeds (flax, chia, etc.)
Avocado oil (for cooking)
Salmon
Avocado
We hope this has helped you!
If you want to learn more about the foods in each macronutrient group and how you can further optimise your nutrition, get our Ultimate Nutrition Guide.
