Healthy eating is about embracing a diverse and nourishing array of foods. Let's explore what healthy eating truly looks like and how it forms the foundation for a balanced and energised life.
At the core of healthy eating is a balanced plate that incorporates a variety of food groups. A well-rounded meal typically includes:
Colourful Vegetables and Fruits: Vibrant fruits and vegetables bring an array of vitamins, minerals, and antioxidants. The more colourful, the better, as different hues signify diverse nutrients beneficial for health.
Whole Grains: Incorporating whole grains such as quinoa, brown rice, or whole wheat provides essential fiber, complex carbohydrates, and sustained energy.
Lean Proteins: Proteins from sources like lean meats, fish, beans, and legumes contribute to muscle development, repair, and overall bodily function.
Healthy Fats: Including sources of healthy fats, such as avocados, nuts, and olive oil, supports brain health, nutrient absorption, and satiety.
Dairy or Dairy Alternatives: Calcium-rich foods like dairy or fortified plant-based alternatives strengthen bones and support overall bone health.
It is recommended that during each meal, we have a colourful variety of different food types on our plates (carbohydrates, proteins and fats), as per image below:
The Food Portions
Using your palm to estimate food portions is a convenient and practical method, especially when you don't have access to a scale or measuring tools. The palm method provides a quick way to gauge portion sizes based on your hand's size, which is generally proportional to your body size.
Here's a simple guide:
Protein (Meat, Fish, Poultry):
Palm Size: The protein portion should be approximately the size and thickness of your palm. This is a rough estimate of 3-4 ounces (85-115 grams) of cooked protein. Vegetables:
Fist Size: Your closed fist can serve as a reference for estimating the portion of vegetables. Aim for at least one fist-sized serving in your meals. Carbohydrates (Grains, Potatoes, Pasta):
Cupped Hand: Use your cupped hand to measure a portion of carbohydrates. This can be a helpful guide for rice, pasta, or other grains. One cupped hand is approximately equivalent to one cup. Fats (Nuts, Seeds, Oils and Fish oils):
Thumb Size: Your thumb can be a reference for estimating fats. A thumb-sized portion is roughly equivalent to one tablespoon of oils or a small handful of nuts.
125-150g raw lean red or white meat = size and thickness of your palm
125-150g raw fish = size of your hand
1 cup raw leafy vegetables or sprouts = 2 handfuls
1 carrot = 1 handful
1 small capsicum or 1/2 large = 1 handful
1/3 cup cooked brown rice = 1 tennis ball
You can also think of food portions in tennis balls and also in palmfuls
Use a size of your thumb for fatty and oily food dressings
Use a cupped palm size for white carbohydrate (pasta, potatoes, and bread)
Use fistfuls for serving rice servings, cereal, fresh fruit
But when it comes to green and dark green, pink, purple, red, purple vegetables you can eat more.
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