The Power Of Por­tions

Use con­tainer bound­aries to re­in­force serv­ing sizes.

Men's Health (Singapore) - - NUTRITION -

A. ¼ OF CON­TAINER PRO­TEIN Pulled pork, chicken, ground beef. Two palm-sized por­tions for sati­ety and mus­cle growth. B. 1/8 OF CON­TAINER HEALTHY FATS You could pack some nuts, or just crush them over other food, like pasta, for tex­ture. C. 1/8 OF CON­TAINER QUAL­ITY CARBS You need them to power your work­outs. Try two hand­fuls of, say, quinoa, wild rice, or amaranth. D. ½ OF CON­TAINER FRUITS AND VEG­ETA­BLES The fi­bre will fill you up both dur­ing your meal and for long af­ter­ward. Aim for about 2 cups.

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