How much should I eat?

You may have grown up being told to eat everything on your plate, and to eat till full. It has trained us to think that our body is still hungry even if, technically, we have received all that we need (plus some). There may have been a sense of achievement in being so stuffed to the brim.

This unfortunately is one of the contributing factors why we as a species are generally fat and unhealthy.

Our social environment and upbringing impact many of our food choices, and it may take some time to unlearn these habits.

So, how much should I eat?

In the blue zones (areas identified with people living long and healthy lives) they eat a wholefoods unprocessed diet, akin to the Mediterranean diet. 

Another commonality amongst these communities is how they eat.

1. They eat slowly, and with others where possible
2. They do not eat till full

Depending on the culture, generally these areas eat from between 60-80% full. It plays a big role in not over eating. And it is pretty much a risk free approach, becuase if you eat perhaps a litlle too little, you can always have a little more.

Okinawans for example repeat a 2,500-year-old mantra “Hara hachi bu” before meals. This reminds them to eat mindfully and stop eating when their stomachs are 80% full.

More about the blue zones

Smaller plates can help you with this in the initial stages. It may take time to get used to what 80% means. Smaller bowls and plates mean you can test it out. what does less feel like? Just remember that 80% is in tandem with a healthy diet, because you need to be getting nutrition not just bulk and calories.

What should my plate look like?

Aiming for a 50/50 plate is a useful way to decide what proportions and quantities should be on your plate.

The 50/50 plate method is a simple and effective approach to eating, particularly for weight loss and maintaining a balanced diet. Here’s how it works:

1. Plate Division: Your plate is divided into two equal halves:
   • Half of the plate is filled with non-starchy vegetables. These include leafy greens, broccoli, cauliflower, peppers, and other low-calorie, nutrient-dense vegetables.
   • The other half is filled with minimally processed starches and proteins. This can include foods like potatoes, brown rice, quinoa, and whole grains.
   • It’s advisable to even split that second half with grains, pusses and starches, proteins in 2. Have a quarter (of the whole be made up of grains(eg rice), and the other quarter be made up off your healthy proteins (beans, fish, tofu etc)
2. Calorie Density: The goal is to lower the calorie density of your meals while maintaining volume, which helps you feel full and satisfied without consuming too many calories.
3. Nutritional Balance: This method ensures you get a good mix of fiber, vitamins, and minerals from the vegetables, along with energy-sustaining carbohydrates from the starches.
4. Flexibility: You can adapt this method to various dietary preferences, including vegan, vegetarian, or omnivorous diets, as long as you stick to the basic principle of dividing your plate.

Here are some tips for getting started with a 50/50 plate:

1. Plan Your Meals: Start by planning your meals around the 50/50 plate method. Think about what vegetables and starches you enjoy and how you can combine them.
2. Stock Up on Veggies: Keep a variety of non-starchy vegetables on hand. Fresh, frozen, or even canned (without added salt or sugar) can work well.
3. Experiment with Recipes: Try new recipes that focus on vegetables and whole grains. Stir-fries, salads, and roasted vegetable dishes are great options.
4. Prep in Advance: Prepare your vegetables and starches in advance. This can make it easier to throw together a balanced meal quickly.
5. Mindful Eating: Pay attention to portion sizes and listen to your hunger cues. The 50/50 plate method is about balance, not restriction.
6. Stay Hydrated: Drink plenty of water throughout the day. Sometimes thirst can be mistaken for hunger.
7. Be Flexible: Don’t stress if every meal isn’t perfectly balanced. The goal is to make healthier choices more often than not.

Some suggestions:

1. Veggie Stir-Fry with Brown Rice

• Ingredients: Broccoli, bell peppers, snap peas, carrots, garlic, ginger, soy sauce, and brown rice.
• Instructions: Sauté the garlic and ginger in a bit of oil, add the vegetables, and stir-fry until tender. Serve over a bed of brown rice.

2. Quinoa Salad with Roasted Vegetables

• Ingredients: Quinoa, cherry tomatoes, zucchini, eggplant, red onion, olive oil, lemon juice, and fresh herbs.
• Instructions: Roast the vegetables with a drizzle of olive oil. Cook the quinoa according to package instructions. Mix the quinoa with the roasted vegetables, lemon juice, and herbs.

3. Sweet Potato and Black Bean Tacos

• Ingredients: Sweet potatoes, black beans, corn tortillas, avocado, lime, cilantro, and your favorite salsa.
• Instructions: Roast the sweet potatoes until tender. Warm the tortillas and fill them with sweet potatoes, black beans, avocado slices, and salsa. Garnish with cilantro and a squeeze of lime.

4. Lentil and Vegetable Soup

• Ingredients: Lentils, carrots, celery, tomatoes, spinach, vegetable broth, garlic, and spices (like cumin and paprika).
• Instructions: Sauté the garlic and spices, add the vegetables and lentils, and pour in the broth. Simmer until the lentils are tender. Stir in the spinach just before serving.

5. Baked Potato with Steamed Vegetables

• Ingredients: Potatoes, broccoli, cauliflower, carrots, and a bit of cheese or nutritional yeast.
• Instructions: Bake the potatoes until soft. Steam the vegetables and serve them over the baked potato. Top with a sprinkle of cheese or nutritional yeast.

6. Baked Fish Vegetables

• Ingredients: White fish fillets, cherry tomatoes, zucchini, olive oil, lemon juice, garlic, and herbs.
• Instructions: Arrange the fish, and vegetables on a baking sheet. Drizzle with olive oil, lemon juice, and garlic. Bake until the fish is cooked through and the vegetables are tender.

7. Tofu Palak (Spinach) with Whole Wheat Roti and Cucumber Salad

• Ingredients: Firm tofu, spinach, onions, garlic, ginger, garam masala, cumin, coriander, whole wheat flour, cucumbers, lemon juice, and fresh herbs.
• Instructions:
  1. Tofu Palak: Sauté onions, garlic, and ginger, then add spinach and cook until wilted. Blend the mixture until smooth, then return to the pan and add spices and tofu cubes. Simmer until heated through.
  2. Whole Wheat Roti: Make a dough with whole wheat flour and water, roll into flatbreads, and cook on a hot griddle.
  3. Cucumber Salad: Mix sliced cucumbers with lemon juice and fresh herbs.
  4. Assembly: Fill half your plate with tofu palak and the other half with whole wheat roti and cucumber salad.

These recipes are just a starting point. Feel free to mix and match ingredients based on what you have on hand and your personal preferences. Enjoy your meals! 🍽️