How to Build a Healthy Meal
Eating healthy should be simple. And indeed it is!
Use these few simple steps as a template for building your meal.
Include Lean Protein
Fish Beef Chicken Lentils Beans Tofu
Broccoli Spinach Tomatoes Cucumbers Peppers Carrots
Include Quality Carbohydrates
Quinoa Beans Brown Rice Whole Oats Fruits Sweet Potatoes
Include Healthy Fats
Avocado Nuts Olive Oil Fish Oil Flax Seeds Nut Butters
Use Your Hand For Portion Sizes
Palm for Protein
1 palm for women 2 palms for men
Fist For Vegetables
1 fist for women 2 fists for men
Cupped Hand For Carbs
1 cupped hand for women 2 cupped hand for men
Thumb For Healthy Fats
1 thumb for women 2 thumbs for men
Putting it all together
Remember this is just a place to start. Adjust your portion sizes based on your hunger, goals and results.
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