After the last two posts where I showed you how to go into great detail in analyzing your nutrition, I thought it was time to present the other side of the story, and it is good news to many of you! The truth is you can still achieve your goals without doing all that.
I fully realize that I live, eat and breathe this stuff and most folks just want to lose a little weight and get back in shape without a lot of extra time spent getting it perfect.
That is what I like so well about the philosophy at Precision Nutrition – http://www.precisionnutrition.com/ – they understand that to be effective with most clients we have to keep it simple and doable. This is why I chose them to study with and get my certification from.
At the link below is an infographic that summarizes their recommended portion control for meals. This uses parts of your hand to estimate portion size of protein (palm), vegetables (fist), starchy carbs (cupped hand), and fat (thumb). Memorize the numbers of each that apply to your category, and you have a quick visual guide to putting the right amounts and proportions of food on your plate for a meal. Quick and easy, no muss, no fuss.
This is also self adjusting, as the hand size increases or decreases with body size, so a larger person who needs more calories automatically gets the larger portions, and vice versa.
Take a look and take it for a test drive for a week or so – I think you will find it very doable. Of course, you will still need to clean up your food act, so to speak – no processed foods, very little sugar, etc.
Once you get serious about this you will “batch cook” so you minimize your kitchen time by cooking several meals worth at once which can be stored and packed for work, etc. quickly when you are away from home and just re-heated if necessary when you are at home. For instance I eat two soft-boiled eggs per day, which we cook 8 at a time and store. I also eat about 1/4 of a ground beef patty once a day, which come in packages of four, these we would bake in the oven about once every two weeks.
I eat at least two thirds of my food raw, which is the way to go to protect nutrient content in most foods. There is still some prep time cleaning or cutting veggies, but I avoid doing any re-heating at all when I am away from home.