Yes, you have decided to go on a diet. Perhaps this is your first time to do so, or you’re already a diet veteran. Whatever the case, you’d want to make sure that your diet is effective. Creating a meal plan is one of the first steps you should take, as is making sure you get enough physical activity. But going back to a proper meal plan – what should you do when it comes to ensuring that your meals are well-balanced and you are getting the nutrients you need? What about portions? What portion is best for which nutrient, such as fat or protein? Here is your guide to proper serving sizes for protein, fat, and more when going on a diet.
What to remember
Remember that this is only a general guide – it doesn’t specifically cater to your own personal requirements. But for everyone, a good serving of protein for every meal is ideal. Your consumption of carbohydrates and fats should vary depending on your goals and preference as well.
- Protein serving sizes
A serving of protein is about 25 to 30 grams, so this would include about 100 to 120 grams of chicken or poultry, a can of tuna, 100 to 120 grams of red meat such as lean beef, venison, or lamb, 100 to 120 grams of salmon or mackerel, and about 200 to 250 grams of cottage cheese.
- Carbohydrate serving sizes
When it comes to carbohydrates, serving sizes should vary as well, but a typical serving size of carbs is about 30 to 40 grams. This would include about a cup and a half of watermelon or berries, a cup of grapes, 1 large (or 2 small) oranges, pears, or apples; 1 medium-sized banana, half a cup of oatmeal (weigh it before it is cooked), a medium sweet or white potato, and half a cup of rice or quinoa (after it is cooked).
- Fat serving sizes
Fat serving sizes, as mentioned, will greatly depend on your weight loss goal and your level of fullness. But in general, a serving of fat will be about 10 grams, and this consists of such food items as one tablespoon of oil, 2 tablespoons of butter (including dairy or nut butters), half of a medium-sized avocado, and a serving of meat which has over 10 grams of fat for every 100 grams.
With this guide, it should be easier to prepare a proper meal plan for your precise requirements. But if you want to make it extra easier on yourself, you can always benefit from a diet planner service which you can find online. These diet planners can create customised menus based on your goals and needs, and all you have to do is follow it. Here’s to a healthier new you!