Understanding Serving Sizes

Understanding Serving Sizes

You Eat What You Serve

Meal sizes can be a tough call when you are living with the opposite sex. At times, I feel like I am serving for two and a half people (or even three people if my husband goes on a long run!). Male vs. female portions of food tend to be a challenge in my household. The amount I eat is only about 2/3 of what my husband will eat. I try and give him an extra spoonful or a larger piece of bread with the meal. It works in theory but sometimes I just don’t know how much he truly needs vs. how much he just wants. You can train your stomach into knowing portion control by eating heartier, healthy foods as opposed to foods with refined sugar or high in sodium. You want more whole grain, more fiber, protein and a whole lot of vegetables and fruits. Add some more carbohydrates with a piece of bread from your local bakery, and your meal is made.

Knowing serving sizes and planning ahead for them is so important because overeating can cause you to fall back into a more-is-better mentality. My husband and I struggle with this when we reach longer mileage in our runs and constantly want to eat everything in front of us. Adding more protein and foods that help you stay full longer helps build better eating habits. It’s really you training your mind at being more balanced with your stomach. What you think you need to eat and how much you need is really just in your mind. Your stomach is over here, telling you it’s hungry for a certain portion. Don’t make yourself full and sluggish feeling. Make yourself happy and satisfied. It’s a hard statement to pursue but study the right balance of food for your body type. It’s crucial for a healthier you.

I try and only cook meat once a month in my main dishes because they don’t tend to taste as good once stored in the freezer and defrosted. I tried freezing a dish that had chicken in it, and it did not turn out as good as it was the first time I ate it once I heated up from the freezer. I enjoy vegetarian dishes that have tons of vegetables and keep you full longer, especially at nighttime when you are about to fall asleep for 5-7 hours and won’t have a meal until breakfast. Lentils, chickpeas, brown rice, beans (black beans, kidney beans, navy beans, pinto beans), spinach and kale are going to be your best friends in the food world as they are mine currently. I love the variety of dishes they can make and the protein they give me to successfully build muscle for my runs and feel more energetic for the tasks ahead. Slowly, I feel like beans and lentils are substituting my feeling of needing meat in recipes.