Even as a dietitian I face the same challenges everyone else faces when it comes to eating healthy and exercising. With two jobs and busy social calendar it’s a constant battle for me. For accountability sake, I even found myself leaving work yesterday telling a co-worker I was going to exercise that night and to check if I’d actually done it in the morning (and for the record, yes I did exercise when I got home despite a huge desire to plop on the couch and do nothing).
After I finished my workout, I got down to the business of making dinner. Marinated grilled chicken breast, steamed asparagus, roasted peppers (my favorite!) and a whole grain rice and bulgur blend was on the menu. Once everything was prepared, I fixed myself a plate and sat down at the dinner table. Now, I have to admit that I don’t eat like this all the time, but this night I was particularly happy with the quick, healthy (and tasty I might add) meal I’d prepared.
Looking down at my perfectly portioned plate I was reminded of a simple rule that I’ve been using with patients since I became a dietitian…the 50/25/25 rule. Although I began using this with many of my diabetic patients, I think it can apply to anyone who is trying to watch their weight or portion sizes. The 50/25/25 rule means you want a quarter of your plate to be some sort of lean meat, fish or poultry, a quarter of your plate to be a whole grain or starch like couscous, brown rice or sweet potato and the remaining half of your plate should consist of non-starchy vegetables like broccoli, tossed salad, asparagus, squash or a nice cucumber and tomato salad (just to name a few).
So the next time you’re feeling overwhelmed by what to make or wondering how much you should be serving yourself, just keep the 50/25/25 rule in mind. And to keep your intake in even better check, start with a smaller size plate (I suggest one that’s around 8” in diameter) and don’t go back for seconds.
- Lauren
Labels: Diet, Health, Healthy Cooking, healthy eating, Lauren, Mindful Eating, Portion Control, Success
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