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Day 4 [Nutrition] SG NY Kickstart Challenge – Portion Control

[TRANSCRIPT]

Welcome to day 4!

Yesterday I introduced you to the Sleekgeek Healthy Meal Template to help you quickly and easily construct healthy and well-balanced meals.

Today, I want to show you a hassle-free way to customise your portion sizes to fit your individual needs.

It’s actually super easy!

You use your fist, palm, cupped hand, and thumb to measure your portion sizes for various foods from the Sleekgeek Food List.

Your palm = a serving of protein. Like some steak, chicken, or tofu.

Your fist = a serving of veg. Like some tomatoes, carrots, or broccoli.

Your cupped hand = a serving of carbohydrates. Like some potatoes, oats, or berries.

Your thumb = a serving of fat. Like some nuts, seeds, or oil.

As a good place to start, women should aim for around 1 serving of each and men aim for 2 servings of each per meal in the context of 3-4 meals per day.

Here’s why it works so well:

1. It’s portable. You know, most people bring their hands with them wherever they go.

2. It’s scalable. Bigger people need more food and tend to have bigger hands, smaller people need less food and tend to have smaller hands.

3. It’s customisable. Simply add or remove servings depending on your needs such as an extra serving of carbs for your post-workout meal or swap out a serving of carbs for an extra serving of veg or fat for a lower-carb meal.

Much easier than counting calories and doing math at each meal!

Just like the Sleekgeek Food List and the Sleekgeek Healthy Meal Template, this Sleekgeek Portion Control Guide is a fantastic starting point for anyone who is not sure how to manage their calorie intake, and it’s a great way for more experienced dieters to refine their portion sizes to get the results that they want.

I want to reassure you that you are allowed to customise these guidelines according to your needs. Athletes might want more carbohydrates, while others might want to eat almost exclusively starchy vegetables as their source of carbohydrates or even reduce their carbohydrate portions completely and bump up their fibrous veg and / or fat portions instead.

I know that the thumb-sized serving of fat may seem like a very small serving size, but keep in mind fats are very calorie-dense and a little can go a long way. Also keep in mind that if you are cooking something then the oils or fats that you use to cook with will contribute to your portion size. You can also mix and match your meals throughout the day. For example, maybe you want to have half an avocado with lunch with lunch even though that is more than a thumb-sized serving, that’s OK because you can then simply adjust your other meals later on to compensate.

If you are on a low-carb diet then you can increase your vegetable and fat portion sizes while decreasing your carbohydrate portion sizes. Easy!

Keep in mind that all of this is just a starting point.

I highly suggest that you read the full Sleekgeek Portion Control Guide on our website, because there I explain how you can more precisely customize your portion sizes based on how many meals per day you like to eat, how active you are, and what kind of macronutrient ratio you prefer (so, whether you prefer a lower carb or higher carb diet).

Cool!

So for today, all I want you to do is put together a meal using the Sleekgeek Healthy Meal Template and then apply these Portion Control Guidelines to your meal.

Start with the basic guidelines of 1 serving of each for women and 2 servings of each for men.

Don’t worry about accidentally eating a little bit too little or a little bit too much on your first try. Slightly more or slightly less food in one meal won’t have a major impact on things in the long run. In fact if you do it mindfully, it can actually be an excellent lesson in appetite and hunger awareness.

Pay attention to how your experiment goes. You can then take that experience and decide whether or not you want to increase or decrease the number of servings you give yourself in your next meal. I know this can feel overwhelming, but it’s actually really easy and with a bit of practice you will quickly become a pro at it.

See you tomorrow! Cheers.