Eating a balanced meal

Eating a well-balanced meal is important to maintain healthy. Photo by Shopify Partners from Burst

How Much Is too Much? Eating a balanced meal

You might have heard the phrase “my eyes are bigger than my stomach”, but for many, their stomachs can handle more than it should. But, How much is really too much? 61% of Americans and 2.1 billion people worldwide are overweight and now outnumber undernourished people. As we age, our bodies need 100 fewer calories per day. The fuel we needed for our bodies to grow in our early years, changes as we age. That’s why it is so important to eat a balanced meal.

What is a balanced portion?

Americans think that what you are served is “one balanced portion”. In general, this is not true when eating out at a restaurant or a pre-packaged product. Even when eating at home, correct portion sizes are usually incorrect when you just “eyeball” what you put on your plate. There are several, simple guides to use when serving yourself a meal. Here are a few tips on how to eat a balanced meal.

Lean protein should be no more than 3 oz. of meat, about the size of a playing card, and approximately 1 inch thick. To avoid a calorie-packed punch, limit cooked pasta servings to ½ cup, or about the size of your clenched fist. Your pointer fingertip is roughly the size of a teaspoon, which is equal to the amount of butter you should use on your toast. Your thumb, from knuckle to tip is approximately a tablespoon and doubling that is a serving of almond butter.

Smart ways to trick yourself into feeling full and satisfied:

• Use a smaller plate to serve yourself. Your plate will look full and you will feel satisfied.

• Measure your food when serving yourself. Once you start recognizing a true portion size, it becomes easier to judge your carbs and calories.

• Read the label when eating snacks or prepared foods so you know it is a correct portion size. Some processed foods pack several servings in a container without you being aware.

• Practice mindful eating. Be grateful and conscious when eating a meal. Limit eating in front of the television, computer, or phone.

• When eating out, ask for a to-go box when served, instead of at the end of the meal. You can control your portion before you even begin eating, consume half the calories, and save the remaining half for another meal.

When you are eating food you prepare yourself, you can control what nutrition is going into your system, and hopefully, you are making wise choices when preparing food for yourself. Looking at food for what it truly is, the “fuel” giving our bodies energy to accomplish our daily goals, is what we should strive for. Begin eating balanced meals today by making healthy choices and receive the best benefits.