An easy way to eat healthier – starting TODAY – is to plan your meals using visually balanced proportions. I have found a trick that makes it super EASY – just use your hand and fists as visual guides for how much to serve.
My Visually Balanced Meal Guide tool shows you exactly how to balance your meal plates using an approach of one-third protein and two-thirds carbohydrates, along with some good fats. And there is no measuring involved!
I would tend to guess you don’t have dinner plates divided into the ideal proportions, and I know restaurants don’t either. Here is a quick and easy way to create a visually balanced meal that is as simple as looking at your hand.
Visually Balanced Meal
Using the Meal Guide as your reference, start with a protein for your meal, choose the serving size based on the thickness of your palm and size of your hand. Then add your carbohydrate sides based on the size of your fist. Low Glycemic Index foods are one fist, starchy grains or higher Glycemic Index foods are ½ a fist.
It’s that simple – one third protein and two thirds carbohydrates (along with some healthy fats).
Using the healthiest of foods (preferably organic) your plate should look like this:
1/3 High-Quality Low Fat Protein
- Meat: Free-Range (chicken, beef, etc.) the size and thickness of the palm of your hand
- Fish: The size and thickness of your whole hand
- Eggs: 3-4 whole organic free-range
- Tofu: 3-4 ounces organic soy (extra firm)
2/3 Low Glycemic Index Carbohydrates (in any combination of 2)
- Beans/Legumes/Tempeh/Edamame (protein & carb balanced)
- Vegetable Carbohydrates – mostly green, most favorable! (2 fists)
- Starchy Carbohydrates: yam and orange squashes (1 fist)
- Fruit Carbohydrates: berries, apple, pear, etc. (1 fist)
- High Glycemic Vegetables: potato, carrots, peas, beets (1/2 fist or 1/2 cup)
- Starchy Grains: sparingly – *rice, *millet, *rice pasta, etc. (1/2 fist or 1/2 cup)
Healthy Good Fats (your choice)
- Nuts or Olives: (9-12)
- Seeds or Oils: Olive, Coconut, Grapeseed, Almond butter (1 Tbsp.)
- Avocado: (1/2)Plus – Eat a salad (2 fists)
Eating high fiber, low Glycemic Index carbohydrates with healthy fats and lean proteins slows down the entry rate of sugar into your bloodstream. You won’t go hungry and you’ll really feel the difference when your meal is balanced.You don’t have to live feeling sick, tired, and overweight. Eating right can get you feeling your best and keep you feeling that way!
To learn more about balancing your meals check out my online video program at www.eatingforvitalitydiet.com. Thanks for your interest. I can’t wait to show you how easy it is to look and feel your very best.
It won’t take long. People in our program typically see results in days!
- Quick weight loss
- More energy
- Increased mental clarity and focus
- The symptoms you may be experiencing could disappear overnight!
You can do this! And we are here to help. Click here to watch the Eating for Vitality Diet Introductory video.