As I have been learning more about nutrition and how to eat to make me feel my best, one approach has really stood out, and this is the Precision Nutrition (PN) approach to eating.
Their philosophy focuses on making healthy(er) eating choices, tackling one habit at a time, mastering it, then proceeding to the next. An approach to tune in to what works for YOU and your body, YOUR goals.
And, Precision Nutrition advocates for portion control instead of calorie counting. Counting calories can be grossly inaccurate, frustrating, and time consuming. Ultimately it is ineffective for long-term healthy living. A PN (and Food & Mood) approach focuses on portion sizes as a great foundation to start from, and there is an easy system to follow. Here we will cover a meal for an average woman.
Protein = palm sized portion (width and thickness of your palm)
Vegetables (carbs) = 1 fist sized portion
Starchy carbs or rice or fruit = 1 cupped handful
Fats (healthy fat source) = 1 thumb sized portion
A breakfast plate for a woman might something look like this:
Two eggs, sauteed broccoli, red onion, garlic, sea salt, and a cupped handful of strawberries. Sips of lemon water to accompany.
The tiny bit of olive oil in the pan and the fat from the eggs covers your fat intake for the meal.
You can adjust if you are a smaller or larger woman, or if you are building muscle and thus need more protein you might add one more egg, or a protein powder drink on the side. Again this is just a starting point.
We are going to feature more PN style meals here in the future, and we'd love to see some of your meals too!
See the PN portions infographic.