TOOLS & TIPS
TOTAL DAILY ENERGY EXPENDITURE
This will help to determine APPROXIMATELY how much energy you use in a day. This is only an estimate and will vary day by day.
APPROXIMATE CALORIES BURNED BY ACTIVITY
This will give you an idea of how many calories are burned during a particular exercise and duration. Once again keep in mind this is approximate and many factors are not taken in account.
HAND-SIZE PORTION METHOD
This works well for many reasons.
Hands are portable and are always with you. No need to have to carry a scale with you when you leave the house.
Hands are scaled to the individual so bigger people have bigger hands and vice versa. Same goes for food intake.
This method helps control total calorie intake without having to closely track macronutrients, by controlling portion.
More importantly, it provides a reasonable amount of each macronutrient to meet each person's nutritional needs.
*The portion sizes below are for equal meals 4 times a day. They will need to be altered if you add or subtract how many meals you eat or if you eat unequal meals. This is only a starting point.
MEN'S HAND-SIZE PORTION GUIDLINES
2 palms of protein dense foods
2 fists of mostly vegetables and some fruits
2 cupped handfuls of carbohydrate dense food
2 thumbs of fat dense food
WOMEN'S HAND-SIZE PORTION GUIDLINES
1 palms of protein dense foods
1 fists of mostly vegetables and some fruits
1 cupped handfuls of carbohydrate dense food
1 thumbs of fat dense food
IDEAL STARTER PLATE AND TIPS
Eat slowly and chew slowly -Aids in digestion and hunger ques
Stop eating when 80% full
Pay attention to hunger cues -Eat based on appetite
Eat without distractions, mindful eating -Prevents overeating
Choose mostly whole foods with minimal processing
Choose local and organic food when possible
Try not to use over large plates
Hire a Nutritionist to help you (Me)
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