When embarking on a journey to achieve lasting weight loss, it’s crucial to consider portion sizes. Even the healthiest foods can contribute to weight gain if consumed in excess, as your body stores the surplus energy as fat. But how much is just enough? The right portion size depends on various factors, including your level of physical activity. Here’s a practical guide to help you manage your portions effectively:
Breakfast
For a nutritious and satisfying breakfast, you have several options:
- Poached Egg on Toast: A simple yet balanced option is a poached egg on wholegrain toast. This combination provides a good mix of protein and carbohydrates to kickstart your day.
- Porridge or Overnight Oats: If you prefer a warm or cold cereal, aim for 50g of oats, which makes a decent-sized bowl. Top it with some berries and a sprinkling of flaxseeds for added fibre and omega-3 fatty acids.
- Lean Bacon and Veggies: Alternatively, you can enjoy three rashers of lean bacon with grilled tomatoes and mushrooms, accompanied by a slice of wholegrain toast. This option ensures a balance of protein, vegetables, and whole grains.
Lunch
Your midday meal should be both nourishing and energizing to keep you going through the afternoon:
- Rye Toast with Mashed Avocado: A slice of rye toast topped with mashed avocado is a fantastic choice. It’s packed with healthy fats and fibre to keep you satiated.
- Turkey Breast Salad: For a protein-rich salad, combine 3 slices of lean turkey breast with tomato, watercress, and a homemade olive oil-based dressing.
- Wholemeal Wrap: This convenient and versatile option involves filling a wholemeal wrap with assorted veggies, lean meat, or half a tin of tuna.
- Protein-Based Soup and Wholemeal Roll: Enjoy a hearty, protein-based soup with a wholemeal roll for a comforting and filling lunch.
Dinner
For dinner, aim for a balanced meal that includes protein, vegetables, and moderate carbohydrates:
- Grilled Halloumi and Salad: Four slices of grilled halloumi served with a giant salad make for a light yet satisfying meal.
- Salmon Fillet with Veggies and Brown Rice: One salmon fillet paired with a generous portion of vegetables and 40g of brown rice provides a well-rounded and nutritious dinner.
- Chicken Breast or Fish Fillet with Salad and Sweet Potato Wedges: A chicken breast or fish fillet served with plenty of salad and potato wedges made from half a sweet potato offers a delightful combination of flavours and nutrients.
Snacks
Snacks can be a helpful part of your diet, but keeping them in moderation is essential. Aim for no more than two snacks a day and only if you genuinely need them:
- Fruit and Nuts: An orange and 2 Brazil nuts provide a quick and healthy snack, offering vitamin C and healthy fats.
- Egg and Spinach: A hard-boiled egg with a handful of spinach makes a protein-packed snack easy to prepare.
- Oatcakes with Nut Butter: Two oatcakes topped with unsweetened nut butter provide a satisfying combination of fibre and healthy fats.
- Greek Yoghurt with Berries: A small pot of full-fat Greek yoghurt with a handful of raspberries is a delicious and nutritious option.
By paying attention to portion sizes and choosing nutrient-dense foods, you can better manage your energy intake and support your weight loss goals. Remember, the key to lasting weight loss is what you eat and how much you eat. Making mindful choices about portion sizes can help you enjoy your favourite foods while staying on track with your health objectives.
As part of our commitment to holistic health, Total Health Now Clinic offers free 30-minute consultations to explore how these natural remedies can support your well-being.
