A Quick Primer On Healthy Portion Sizes
Svg Vector Icons : http://www.onlinewebfonts.com/icon icon_line_graph_m Created with Sketch. icon_rings_m Created with Sketch. icon_smartphone_m Created with Sketch. icon_smartphone_monline Created with Sketch. icon_fl_m Created with Sketch. icon_smartphone_monline Created with Sketch. icon_sf_m Created with Sketch. Store
Health Concerns
Your Stomach Gurgling May Be A Sign of These…

If I’m eating healthy, whole foods, do portion sizes still matter? If so, how do I…

Postpartum Hormone Changes Happen, But Here’s How to Rebalance…

If I’m eating healthy, whole foods, do portion sizes still matter? If so, how do I…

You Can Squash Recurring Heartburn With This 3-Step Plan

If I’m eating healthy, whole foods, do portion sizes still matter? If so, how do I…

Optimization
6 Best Supplements to Boost Your Health and Immunity

If I’m eating healthy, whole foods, do portion sizes still matter? If so, how do I…

The Best Sleeping Positions, Based on Your Health Concerns

If I’m eating healthy, whole foods, do portion sizes still matter? If so, how do I…

The Healthy Aging Hack Parsley Doctors Swear By for…

If I’m eating healthy, whole foods, do portion sizes still matter? If so, how do I…

Recipes & Nutrition
It’s Not Just In Your Gut—These Are the 8…

If I’m eating healthy, whole foods, do portion sizes still matter? If so, how do I…

Getting Tested for Vitamin Deficiencies Could Be A Gamechanger…

If I’m eating healthy, whole foods, do portion sizes still matter? If so, how do I…

6 Thyroid Vitamins and Supplements You Need for Better…

If I’m eating healthy, whole foods, do portion sizes still matter? If so, how do I…

News
What are NPs and PAs? Here’s What You Need…

If I’m eating healthy, whole foods, do portion sizes still matter? If so, how do I…

Why Health Coaches are Key to Success in Wellness

If I’m eating healthy, whole foods, do portion sizes still matter? If so, how do I…

What is Holistic Medicine? How A Holistic Approach Works

If I’m eating healthy, whole foods, do portion sizes still matter? If so, how do I…

Recipes & Nutrition

A Quick Primer On Healthy Portion Sizes

March 1, 2019

If I’m eating healthy, whole foods, do portion sizes still matter? If so, how do I figure them out?

Most nutrition experts (including me!) agreed a long time ago that calorie counting is not the best strategy for eating well. That doesn’t mean, however, that portion sizes aren’t helpful.

Overeating is still a real challenge for many people, and even nutritious foods like nuts (many of us can relate to that one!) and grass-fed beef can cause weight gain if eaten in excess.


Are you ready to change your diet? Talk to one of our health experts to find out if Parsley Health can help you meet your goals today.


I’m not suggesting you start serving your quinoa in a measuring cup or count every single almond you put in your mouth. (You’re way too busy for that nonsense.) But if you learn what healthy portion sizes look like in advance, you can easily draw on that information at meal and snack times to eyeball the amount you’re adding to your plate and of course, stay in touch with your HQ.

Below, you’ll find basic portion sizes for the major food groups. These will vary person to person, depending on gender, age, weight, and how much activity you’re engaging in, so use them only as a starting point and then listen to your body.

Healthy Portion Sizes

Vegetables

The best news first: eat ‘em up! With veggies, you don’t have to consider portions. In fact, pile those greens as high as you can. (Unless, of course, your veggies are more oil than they are veggies.) This includes fresh herbs, too, which your taste buds will appreciate.

RELATED: Why You Should Add Spices to Every Meal

Fruit

Many fruits come in pre-portioned sizes, like apples, bananas, oranges, and peaches. If you can bite right into it, one is probably the magic number. But, if you’re eating an apple and you feel slightly satisfied after just a half, by all means, wrap up the second half. For berries and things you tend to slice like melon or mango, keep it under one cup. Dried fruit is super sugary (even the no-added-sugar kind, which is definitely what you’re eating right?), so cut it off at two tablespoons. Finally, everyone’s fave: avocado (yes, it’s a fruit!) is filled with healthy fats, so stick to eating a quarter of one at a time.

Grains

Whether it’s whole wheat pasta, quinoa, or farro, a half cup (cooked) is usually a good portion size. For bread (you’re of course eating whole wheat or sprouted…), one slice is a better portion size than two. So, make friends with “toasts” over sandwiches.

RELATED: A Modern Guide to Ancient Grains

Beans

Go with a half cup of cooked black beans, garbanzos, or lentils. But, if these are your only protein source for your meal, you may need more. What else is on your plate?

Nuts and Seeds

For nuts like almonds, walnuts, and cashews, 10 or so is a healthy portion. That basically works out to one small handful. For seeds like chia, hemp, or pumpkin, go with two teaspoons.

Lean Meat and Fish

For beef, chicken, turkey, and fish, four to six ounces is appropriate for a meal. Picture a bar of soap or an iPhone 6. If it’s for a snack, stick to two to three ounces.

Eggs

Two eggs. I recommend saying yes to the yolks, but if you’re sticking to whites, then up that to four.

RELATED: Should You Avoid High-Cholesterol Foods?

Cheese

Go for an ounce of whole, real cheeses like feta, fresh mozzarella, or organic sharp cheddar. That looks like two small cubes, like two dice, or about a half-inch thick slice of a block (depending on the shape!).

One last thing to keep in mind: Watch out for dressings, sauces, and condiments. Many people pour them on a little too generously, ruining a perfectly portioned veggie-grain bowl. Stick to just a teaspoon or tablespoon for flavor—and experiment with no-portions-needed vinegars, herbs, and spices, more.

 

You deserve a better doctor! Parsley Health is it.

Let us help you take a smarter, whole approach to living a healthy life.  Speak to one of our health experts today.


Photo courtesy of Unsplash.

This piece was originally published on Keri Glassman’s Nutritious Life.

Parsley Health is the only medical practice that leverages personalized testing with whole body treatments.

More Food & Nutrition

Recipes
Recipe: Elisa’s Famous Tigernut Chocolate Chip Cookies

I have to say, my Tigernut Chocolate Chip Cookies are kinda famous! Despite its name, Tigernut…

Food & Nutrition
Taking A Break From Alcohol? 5 Tips To Help You Succeed

 Drinking alcoholic beverages has become synonymous with being social, relaxing, and having fun. It can be…

Recipes
Butternut Squash Noodle Bowl

Fall has officially arrived. Pumpkins and scarves are making their timely appearance. Our bodies are retracting inwards…

Food & Nutrition
The Ultimate Protein Packed Berry Smoothie

When you’re looking for a quick, nutrient dense, and delicious option for breakfast, there’s absolutely nothing better than…

Find out if Parsley is perfect for you. Schedule a free call with one of our health care advisors.

Schedule a Call
[style*="margin: 16px 0"]
[style*="margin: 16px 0"]
[x-apple-data-detectors]
[x-apple-data-detectors]