Plate Size Matters

The average American dinner plate is about 12 inches in diameter, which is two to three inches more than it was 50 years ago. Bigger plates mean more food consumed, so opt for a plate that’s 9 inches.

Fruits and Veggies are the Stars

The plate diet starts with plants, so to build your meal, first fill half the plate with non-starchy fruits and veggies. Non-starchy vegetables includes dark leafy greens, broccoli, cabbage, mushrooms, green beans, asparagus, zucchini, etc.

The Type of Carbs Matters

After you fill your plate with fruits and veggies, fill a 1/4 of your plate with whole-grains or starchy veggies. Try and choose unprocessed whole-grains like brown rice, quinoa, farro, oats, and whole-wheat bread. For starchy veggies think potatoes, sweet potatoes, squash, chickpeas, corn, and beets.

Protein Has a Smaller Role

The last 1/4 of your plate is protein. When eating protein, opt for lean sources like fish, turkey, eggs, tofu, beans, and chicken.

Healthy Fays are Important

While fats don’t have a spot on the plate diet, they’re an important part of the diet and they add flavors to protein and veggies. Nuts, seeds, avocado, and nut butters are healthy fats that should be part of your diet.

The post Have You Heard of the Plate Diet? appeared first on yourdailysportfix.com.

Lower Caloric Intake

If you’re trying to cut on your calorie intake without feeling hungry all the time, smaller portions will get you there.

Stable Glucose Levels

Glucose levels rise quickly when you eat a large portion of food, but portion control will help you avoid this negative cycle.

Energy Booster

Eating smaller portions goes hand in hand with eating more frequently. Studies have shown this healthy habit can lead to better productivity and people who practiced it managed to avoid constant cycles of energy spikes and crashes.

Money Saver

In addition to being good for your body, portion control can also be good for your wallet. You can save a lot of money every time you go out by ordering a smaller meal, sharing it with a friend or taking half of it home.

The post Amazing Benefits of Eating Smaller Portions appeared first on yourdailysportfix.com.

100% Fruit Juice

When you drink fruit juice you’re probably used to drinking at least a heaping cup’s worth. But, the actual portion size is half a cup. While fruit juice has tons of vitamins and minerals, it doesn’t have as much fiber as whole fruit. When possible, just eat the whole fruit, and if you’re buying juice at the store check the nutrition label to make sure there isn’t added sugar.

Ice Cream

Ice cream is the ultimate summer treat and when you go to your local ice cream shop, you’re getting between one to two cups. The actual serving size is one scoop or half a cup. It’s important to be mindful of how much ice cream you’re eating because it’s high in fat and added sugar. If you want the sweet taste of ice cream without the calories, opt for popsicles or sorbet.

Grilled Meat

Summer’s grilling season and we’re sure you’ll be heading to tons of barbecues during these warmer months. While most people eat an eight-ounce steak or a five to six-ounce burger, the portion size is actually less than three ounces. Choose lean proteins and fill your plate with veggies and whole grains.

Dried Fruit

If you’ve ever looked at the amount of calories and added sugar in dried fruit, you were probably surprised to say the least. While you think you’re being healthy, after all, you’re eating fruit, it’s really high in calories. The portion size is 1/4 cup, so be mindful when snacking on it. Try making a trail mix with some dried fruit, nuts, and oats.

The post Summer Food Portions You’re Probably Overeating appeared first on yourdailysportfix.com.

Plate Size Matters

The average American dinner plate is about 12 inches in diameter, which is two to three inches more than it was 50 years ago. Bigger plates mean more food consumed, so opt for a plate that’s 9 inches.

Fruits and Veggies are the Stars

The plate diet starts with plants, so to build your meal, first fill half the plate with non-starchy fruits and veggies. Non-starchy vegetables includes dark leafy greens, broccoli, cabbage, mushrooms, green beans, asparagus, zucchini, etc.

The Type of Carbs Matters

After you fill your plate with fruits and veggies, fill a 1/4 of your plate with whole-grains or starchy veggies. Try and choose unprocessed whole-grains like brown rice, quinoa, farro, oats, and whole-wheat bread. For starchy veggies think potatoes, sweet potatoes, squash, chickpeas, corn, and beets.

Protein Has a Smaller Role

The last 1/4 of your plate is protein. When eating protein, opt for lean sources like fish, turkey, eggs, tofu, beans, and chicken.

Healthy Fays are Important

While fats don’t have a spot on the plate diet, they’re an important part of the diet and they add flavors to protein and veggies. Nuts, seeds, avocado, and nut butters are healthy fats that should be part of your diet.

The post Have You Heard of the Plate Diet? appeared first on yourdailysportfix.com.

Lower Caloric Intake

If you’re trying to cut on your calorie intake without feeling hungry all the time, smaller portions will get you there.

Stable Glucose Levels

Glucose levels rise quickly when you eat a large portion of food, but portion control will help you avoid this negative cycle.

Energy Booster

Eating smaller portions goes hand in hand with eating more frequently. Studies have shown this healthy habit can lead to better productivity and people who practiced it managed to avoid constant cycles of energy spikes and crashes.

Money Saver

In addition to being good for your body, portion control can also be good for your wallet. You can save a lot of money every time you go out by ordering a smaller meal, sharing it with a friend or taking half of it home.

The post Amazing Benefits of Eating Smaller Portions appeared first on yourdailysportfix.com.

100% Fruit Juice

When you drink fruit juice you’re probably used to drinking at least a heaping cup’s worth. But, the actual portion size is half a cup. While fruit juice has tons of vitamins and minerals, it doesn’t have as much fiber as whole fruit. When possible, just eat the whole fruit, and if you’re buying juice at the store check the nutrition label to make sure there isn’t added sugar.

Ice Cream

Ice cream is the ultimate summer treat and when you go to your local ice cream shop, you’re getting between one to two cups. The actual serving size is one scoop or half a cup. It’s important to be mindful of how much ice cream you’re eating because it’s high in fat and added sugar. If you want the sweet taste of ice cream without the calories, opt for popsicles or sorbet.

Grilled Meat

Summer’s grilling season and we’re sure you’ll be heading to tons of barbecues during these warmer months. While most people eat an eight-ounce steak or a five to six-ounce burger, the portion size is actually less than three ounces. Choose lean proteins and fill your plate with veggies and whole grains.

Dried Fruit

If you’ve ever looked at the amount of calories and added sugar in dried fruit, you were probably surprised to say the least. While you think you’re being healthy, after all, you’re eating fruit, it’s really high in calories. The portion size is 1/4 cup, so be mindful when snacking on it. Try making a trail mix with some dried fruit, nuts, and oats.

The post Summer Food Portions You’re Probably Overeating appeared first on yourdailysportfix.com.