• 50% Vegetables: Non-starchy veggies like spinach, broccoli, zucchini, etc.
• 25% Protein: Chicken, fish, eggs, beans, etc.
• 25% Carbs: Rice, potatoes, oats, etc.
Portion sizes without measuring
Notes
• Protein: Palm-sized portion (e.g., chicken or fish).
• Carbs: Fist-sized portion (e.g., rice or sweet potatoes).
• Veggies: Two handfuls.
• Fats: Thumb-sized portion (e.g., olive oil, avocado, or nuts).
Eat mindfully
Notes
• Eat slowly and stop when you feel about 80% full.
• Avoid eating out of boredom - stay in tune with hunger cues.
Prioritize Whole Foods
Notes
Stick to whole, minimally processed foods like vegetables, fruits lean proteins, and whole grains.
These are naturally more nutrient dense and harder to overeat.