To take some of the guesswork out of what is a healthy portion size, and how much you should eat of each food group, Dr. Feiz recommends reading up on the Harvard Medical School "Healthy Eating Plate" photo. With the easy-to-understand visual of splitting up your plate into sections, you won't have to be a mathematician or meticulously count out calories to follow it.
Here's some simple pointers:
- Eat plenty of produce, and the greater variety of colors, the better. Make most of your vegetable choices non-starchy, which usually means dark green or leafy vegetables, including but not limited to romaine lettuce, spinach, kale, broccoli, or cauliflower. Most of the vegetables which aren't leafy or green are starchy - think potatoes, corn and squash, and others.
- Choose whole grains: brown rice, whole-wheat bread, and whole-grain pasta. These keep you fuller longer than refined grains like white rice and white bread.
- Choose healthy sources of protein, such as fish, poultry (not the skin), beans, and nuts. Limit processed meats and red meats, such as bacon or cold cuts.
- Use healthy oils for cooking, like olive or canola oil, and limit butter, and avoid trans fat.
- Drink plenty of water, and when drinking other beverages, use little or no sugar and avoid sugary beverages in general.