Serving Sizes Made Simple

Have you ever heard the term 'serving size', before? You know, like, 1 cup of cereal is a 'serve'. That sort of thing.

Ok, great!

Today's article is all about giving you a super simple and convenient way to measure your serving sizes without having to get all elaborate and technical -- with scales, measuring spoons and calorie counting.

Because, who has time for that stuff every day?

I know you're busy! You've got a job, sporting commitments, friends you like to spend time with and maybe a family to look after, too.

The approach we have found to most effective for sustained weight-loss and successful dietary changes, is a simple one.

There's no need to over-complicate nutrition. It's already got tonnes of information out there. (Plus, a lot of misinformation, too)

I want to tailor the advice that I give, to you and your body size.


As a general rule, bigger people require more energy (and therefore, food) than a smaller person. With that in mind, let's get into why the principles below could be worth your while.

I mean, I could sit here and talk to you about all the scientific reasons why you need 'X' amount of carbohydrates or 'Y' amount of protein.

Or, I could just hand you a real simple infographic.

Take a look at it and use this to build your meals.

NOTE: If you are very active or a larger build, you may need a 'slightly' bigger portion size.

Your hands are always with you, so use them to 'measure' out your food.

Your hands are always with you, so use them to 'measure' out your food.


Now, you're probably thinking "Great, I know how much to eat. But, WHAT do I eat?"

That's a really valid question, and it'd be negligent for us to leave that vital piece of information untouched. Below you will find another infographic that lists some great sources of foods that should be staples in your daily nutrition.

Carbs, Protein and Fats.  Eat them daily.

Carbs, Protein and Fats. Eat them daily.


For the vegetarians and vegans out there, we didn't forget about you. We know that you may not be meat-eaters, or just prefer 'plant-based' foods, so we've listed below some other food options that you can include into your routine.

  • Tofu
  • Tempeh
  • Mixed beans
  • Legumes
  • Protein supplements (Rice/Soy/Hemp/Pea Protein)

Even if you aren't a vegan or vegetarian, you should still look at including these foods into your food plan, at some point. 

Variety in your foods will see you take on board different vitamins and minerals that your body potentially wouldn't see.

Try something a little different. Who knows, you might just like it!


When it comes to making changes to the 'diet' most folks tend to change too much at one time. My advice to you is this, make one change and stick to it!

Don't feel like you need to change *everything*. Any small change that you make can have a positive effect on you and your waistline. Try it out, do it for a few weeks and see how it goes.

Ask yourself, "How's this working for me?"

  • If the answer is 'pretty good', keep doing it.
  • If the answer is 'not so great', then make another further adjustment.

Course correction is about small changes, not huge shifts and 180 degree turns!

Small adjustments left and right usually suffice.   No need to turn around and go back where you just came from!

Small adjustments left and right usually suffice. No need to turn around and go back where you just came from!


If you've done the whole 'diet' thing before and haven't been successful, don't give up.

Correct your course, push forth and try the tips we have outlined above. Give it 6-8 weeks and see where that takes you.

Not a lot will change in a day, or a week!

But, over a month and you'll have some clear signs as to the direction you're headed.

Until next time,

Check your serving size AKA 'Your hand'

Jesse

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Jesse FullerComment