To eat well, you dont have to be a SLAVE to calories. Be wary of your sugar, sodium & fat content & make sure you're eating a workable amount of food. Simple, right? Well, while it's not SO black & white, that "Calories IN vs. Calories OUT" equation is the general system you're always trying to keep control of. (*note: The KINDS of Calories (fat/carbs/protein) are more important) Essentially, Burn MORE than you EAT in the day, and you will LOSE weight.
Basic Equation for Day's Caloric Intake
(*Disclaimer: this is an average amount that I use for my nutritional clients, that I have found to be helpful for healthy weekly weightloss, derived from a modified version of the Basal Metabolic "rule of thumb" (10cals per 1lb, while stationary)
For Women
[10 x Goal Body Weight] + [1/2 Calories Burnt]
For Men
[10 x Goal Body Weight] + [2 x Calories Burnt]
We're continuously told to follow the LABELS on packages, to eat according to PORTIONS and follow SERVING sizes. What you see on the back of boxes/cans/packages, give you an idea of how much of each product's caloric break down & amount. Thanks, Food Administration! That's all well and Fine... but who really walks around with Measuring Cups & Measuring Spoons?!
Here is a short cut to knowing what a Portion/Serving SHOULD look like >
In General
1 tsp = top section of thumb
1 TB = whole thumb
1/4c = palm, hand open
1/2 c = palm, hand cupped
1 c = palm + fingers, hand cupped OR closed fist
Meats
Typically, for Red Meat & Poultry you want to portion your meat the size of a full deck of cards. However, if you (like me) don't hold a deck of cards so often that you can readily pull-to-mind that image, use your palm. The cut of meat/poultry should be the length & thickness of your palm.
(3-4oz)
Fish
For Fish, you can use a similar system to meat & poultry. Two decks of cards, beside each other. OR, the size of you ENTIRE hand, open fully (6oz); Shellfish/Seafood - roughly 8 medium shrimp, 4 scallops, 1lb of Lobster (the tail would be around the size of an open hand, when split)
Veggies
Typically for Veggies, you can eat 2cups or "two cupped hands full" for salads, or raw veggies before cooking; For Larger Veggies (e.g. zucchini, eggplant, carrots, etc) use the measure, when raw & chopped.
Carbohydrates
Depending on the source, 1 serving is typically between 1/2 - 1 cup. 1 palmful of raw rice or a fist sized amount of potato. (1 med potato the size of your fist OR half a sweet potato/large potato the size of you fist)
Fruit
You can eat 1cup of berries; Cruciferous fruits (*apples/pears/peaches etc) the size of a fist; For Tropical/larger fruits, fill the same quantities based off of chopped measure; Bananas can be the length of the base of the palm to the tip of the middle finger (100-130cals serving)
(e.g. Mango - half 1 regular mango = 1 serving, = size of closed fist)
Nuts/Seeds
1 serving is roughly 1/4cup - typically 10-20nuts or an open palmful of nuts or seeds.
Hope that helps!!
Mia
Bonus Tip :: in general the servings for fruits/veggies/nuts are also around 100-150cals, for helpful & healthy snacking!
Blitz Blog!
Healthy Fats >> Fish, Flax, Pumpkin seeds, Tree Nuts, Avocado, Coconut, Olives, Sesame/Sunflower seeds (*in lower amounts)
Healthy Oils >> For use in dressings/marinades - (COLD PRESSED) Virgin Olive Oil, Coconut Oil, Grapeseed Oil, Flax Oil, Almond Oil, Walnut Oil, Avocado Oil, Udo's Oil
Healthy Oils >> For cooking - Again, I recommend Virgin/Cold Pressed Versions, less chemical breakdown of the amino chains - Coconut Oil, Olive Oil, Grapeseed Oil, Avocado Oil, Walnut Oil
*You can use Canola Oil in moderation, at high heat or Brushing onto baking dishes/grills
Only refined coconut oil has a higher smoke point (the point where the oil breaks down into glycerol and fatty-acids) than extra virgin olive oil. I would tend to use extra virgin olive oil for dressing, and keep virgin coconut or grapeseed oils for medium to high temperatures like roasting/grilling and (for flavouring).
I recommend Virgin avocado oil for cooking at higher temperatures, and walnut oil as an alternative dressing to olive oil due to omega-3 content. Both of these oils are VERY expensive, so they are definitely recommended for use sparingly. Use Sesame Oil SPARINGLY/for taste!