Understanding Portions
I’m fortunate that everyone in my family is a good cook, my parents, my grandparents, even my children, it’s just something hardwired in all of us. We love trying new ingredients or going to a new restaurant to try something we’ve never had before. A good family weekend of food and laughs and I’m gaining a little weight before I realize it. So, during the week I maintain good portion control. This can be easier than people realize. You can weigh stuff out if you need to, but I like the visual method. Here are some examples.
Protein
Visualize a deck of cards, that’s about the mass of 3oz of protein:
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-3oz steak has about 15 grams of protein
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-3oz chicken has about 22 grams of protein
Carbohydrates
Visualize a baseball, that’s about the mass of 1 cup of carbohydrates:
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-1 cup of red potato has about 30 grams of carbohydrate
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-1 cup of pasta has about 15 grams of carbohydrate
Fats
​I’m not going to include fat portions here. The biggest issue with fats and oil is that you are getting quality fats and oils. Unfortunately, there is rampant bad quality when it comes to the fats and oil available to us. Make sure your fats and oil come from a reputable producer and has had some testing to ensure it’s not rancid and it is what it claims to be.
Book a Meeting
If you would like to set up a Zoom meeting or even a phone call, we can discuss your nutrition goals. We can even go into the grocery store and look for new options you might not be aware of. If you have questions about our services, don't hesitate to email us at: atlanticnutrition1@gmail.com. The link below will direct you to our services page and you can book an appointment.