LEARN TO PLATE YOUR FOOD PORTIONS FOR HEALTHIER EATING

Portion Types:

Protein- Protein is important for muscle growth. It is important to have protein at every meal. It is important for growth and feeling full longer.

Starchy Carbohydrates are essential for energy. There are specific carbohydrates under this category. This type of carbohydrate is used by your body immediately or stored as fat due to the high blood sugar it causes, so it is best at the beginning of your day and before a workout when you know you will use the energy immediately.

Non-starchy Foods are another source of carbohydrates but do not cause extreme blood sugar imbalances and are great for digestion, feeling full, and energy over time. These are best when energy expenditures are lower.

Extras- These are high in fat but are great additives to recipes. These need to be eaten in small portions. These are meant to add extra flavor to meals and not be the center of the meal or snack. Go without these if you can.

Helpful List of Portion Types:

Proteins: (P)

Chicken, turkey and other poultry, pork (lean), bison, venison, salmon, tuna, shrimp and other seafood, red meat (lean only), Greek yogurt, cottage cheese, eggs, egg whites, protein powder

Starchy Carbohydrates: (SC)

Bread (whole wheat, Ezekiel), oatmeal, rice (brown and white), all potatoes, quinoa, bran, popcorn, whole wheat pasta, beans and all legumes, Fruits and Berries (Young fruits and berries have a lot of starch but as it ripens the starch turns to sugar, hence the sweetness. Sugar will spike blood sugar putting them in this category)

Non-Starchy Carbohydrates: (V)

V is for vegetables because most in this category are vegetables. This is a large list and not all are here. Carrots, peas, green beans, asparagus, squash, eggplant, pumpkin, tomatoes, bell peppers, onions, celery, broccoli, cabbage, All leafy greens, etc.

Extras: (E)

peanut butter, almond butter and other nut butters, avocado, nuts, dressings and sauces (always choose low-fat, low-calorie or zero-calorie), ketchup, Coffee Creamer, Hummus, dried fruit, chia seeds, CHEESE, cream cheese, sour cream, whip cream, SUGAR

OILS: Used in small amounts, coconut oil, grassfed butter, avocado oil, olive oil, sunflower oil. (Stay away from vegetable and canola oil)

HOW TO PORTION YOUR SERVINGS PER MEAL: Each meal has a picture of what your plate should look like with portions of each. As for calories, each person has their own calorie needs. Pay attention to weight gains and losses to adjust your portions, but the plate should always be portioned like the Portion-Awareness plate picture.

P- Protein

V- Non-starchy carbohydrates

SC- Starchy Carbohydrates

E- Extras