Welcome to Healthy and Golden! This is the fourth post in the three part series – Fundamentals to Eating Healthy. If you have not yet read the other two fundamentals, you can find the first post here. Let’s get healthy
Helloooo my friends! How are we all doing? I hope that you have been following along at home, and enjoying the Fundamentals of Eating Healthy posts. This is our last one, and as I’ve promised, today we are going to be looking into Portion Sizes and also, the healthy requirements you need from each food category to be at your optimum best healthy self!
BUT, guess what (cheesy smile). This one is a short one. NO essay long blog post here.
Today I’m really just going to have a brief overview of the whole thing, and you’re getting a freebie info-pic which will show you all the things you need to know. How brilliant hey! The best I can give you considering the amount of reading I’ve made you do lately in the past three blog posts – am I right? Hehe. So let’s go.
Getting your Daily Food Servings
First, we are going to talk about Daily Food Serving Requirements. Yayyyy, you say.
Last week, I told you about the macronutrients – Proteins, Fats, and Carbohydrates. Now, I’ll let you know exactly how much you need. But this isn’t as simple as 2 serves of protein, 2 serves of fat, as obviously they are in each food item we eat.
We have to go by the Australian National Healthy Eating Guidelines (Ref), which state the servings for a man and women as follows, for the average adult aged 19-50 –
Fruits – 2
Vegetables/Legumes – 5
Dairy – 2.5
Grains – 6
Protein – 2.5
Additional servings from any food group – 0-2.5
Fruits – 2
Vegetables/Legumes – 6
Dairy – 2.5
Grains – 6
Protein – 3
Additional servings from any food group – 0-3
As always though, depending on your gender, age, and any present health conditions, these may be different for what is nutritional required for your own personal health and lifestyle. If you are not in the above age range, or would like to find your family’s individual serving ranges, you can find them here.
Do consult your practitioner before drastically changing your eating habits.
As I said to you in the last post, ensuring that you are choosing whole foods from the 3 macro-nutrient categories will ensure you are eating the most health-rich foods your body could ask for.
Do not under-estimate the power of water. We ourselves consist of 50% water, or more! And the benefits of drinking water are amazing (Ref).
Try to aim for 8 glasses or more each day.
Overeating and Undereating
Using these serving recommendations as a guide, helps you to keep on track with your weight management journey.
It is widely understand what overeating can do for health – weight gain, digestive issues, overall health depletion, heart conditions, hormonal imbalances, the list goes on.
However under eating has just as much as an effect on the body – malnutrition is such an important issue to touch on. You are starving your body of the nutrients it needs to function – you are looking at regular headaches, random aches and pains, digestive issues, heart conditions, constant headaches and fatigue, and overall body shut down.
This is why it is so important to try and meet your daily serving requirements, and also, to get in your 8 glasses of water each day – water helps digestion to absorb the nutrients of your foods.
You may not know your exact eating habits until you monitor them – this is why I highly recommend you use the daily health tracker I have included in the second Fundamentals of Eating Healthy post – Eating Mindfully, which you can find here. I also recommend revisiting this post to go over the mindful eating strategies – remember that plating sizes have increased over the last 50 years, so keep inside your plates inner ring, or use a butter plate for meals to keep your servings where they need to be!
Now that we have serves, it’s time to get into the portion sizes. But instead, of telling you about them here, I’m handing you this awesome Portion Sizes info-pic for you to save and use personally when creating your own meal plans. I’ve used the popular hand-guide method, so no matter whether your with or without measuring cups, you are all good to go!
I’m also including a plate serving recommendation guide for you as well, because that’s when servings can get tricky!
So here we are at the end of the Fundamentals of Eating Healthy series! I know it was a lot of information but I hope that it has shed a light on healthy food choices, and helped you to understand your own personal eating style and what will work best for you and your health.
Please let me know below in the comments what you have thought of the series and if there is anything I should touch base on in particular, or a bit more in depth. I am always wanting to help others on their weight management journeys, to increase their good health!
If you want to further along your weight loss journey, jump ahead to my post on goal setting for weight loss – Get to your Goal Weight by Goal Setting – in 5 easy steps!
If you have any tips or experiences that you want to share, please feel free to share away! I love to hear from you and what you think or feel!