How to proportion your plates well? How do you know if you eat too much? Not enough? This is what I suggest you discover in this article!
What are the PNN recommendations?
You have necessarily heard of it, the National Health Nutrition Program (PNNS) is a public health plan aimed Improves our health status And therefore reduce the risk of diseases: cardiovascular, obesity, type 2 diabetes …
This program is in particular at the origin of the famous “eating on the move” and many health messages that we all know as:
His goal is to Allow people to understand the essential nutritional needs for humans. It is in this perspective that refers to groups of foods known to all, and not to nutrients (carbohydrates, lipids, proteins, etc.) to share all the reference and understandable reference parameters!
Here are their detailed nutritional recommendations:
| Per day | Per week |
| – 5 fruit and vegetables
– A handful of berries, without climbing salts (walnuts, hazelnuts, etc.) – a portion of small or non -refined complete cereals (bread, pasta, rice, semolina, etc.) – 2 portions of Lattiero -Caseari products (milk, yogurt, Blanc cheese, etc.) |
– at least 2 portions of impulses or legumes (peas, lentils, dry beans, etc.)
– 2 portions of fish alternating fat fish (sardine, mackerel, salmon) and lean fish – Limit cooked meat (excluding poultry) at 500 grams – Limit the salami to 150 grams |
So yes, everything is fine all these indications, right? But how to respond effectively to these needs? Concretely, what is a nutritional portion? Should we weigh our food for a flat belly? Calculate our calories? Let’s see it together!
Discover the redishment of food
Losing healthy weight, permanently and without frustration for the redishment of food!
Do not count calories or weighing food …
Let’s talk about the angry topic! If you already follow me, you know that I have a very clear opinion on this. And my answer is definitive … you are not an Excel calculation sheet !!
Weigh or count the calories is completely counterproductive and ineffective.
So if you thought that I would give you the exact number of calories to be consumed every day or very specific grammatical, you could be disappointed. Sometimes I’m criticized for me! Some feel “lost”, without reference parameters, accustomed to the points of some hyperprotein regimes or 1,600 calories menu …
It is for me The best way to develop an unhealthy relationship With food. It will become a real obsession, you will fear meals and, in the worst case, you will develop eating disorders!
In addition, the amount of calories you need depends on many things:
Also, Not all calories are created. If you take a caloric in a coca and a caloric in a banana, the first will be an “empty” calorie, its consumption will not bring you any essential nutrient for your health. While that of the banana will be a “complete” calorie, it will bring you more satiety, as well as essential nutrients for the correct functioning of your body: minerals, vitamins …
Unless you practice bodybuilding in competition or is a high -level sample, you don’t need this level of information to eat healthy. Personally, I have no idea of the number of calories that I read a day, and that’s okay.
But respecting your feelings of hunger and satiety!
But then, if we don’t count our calories, what are we based to eat well? Well, the answer may surprise you but … The right measure is hunger, Simply. It is she who will inform you of the needs of your body to feel good: neither too much nor too little.
An excess of food can make digestion difficult, arousing swelling, burning of stomach, morality … while a lack of food can arouse stress, fatigue, desires of uncontrolled sweet products …
You have to take the time to listen, Be careful of your body’s signals And sometimes it agrees to rethink your habits. This is also a redishment of food.
Attention! If you have behavioral disorders you may no longer have this normal relationship with food. Hunger can be constantly present or no longer feeling. If this is your case, I strongly invite you to consult a healthcare profession. It is essential and Only medical advice and supervised care will help you get rid of these problems.
How to adapt the quantities on your plate? How can we be sure that you are not further or under your needs and therefore keep your shape or on the contrary, promote your weight loss goal?
Instead of calculating your calories you can rely on consumption benchmark Much simpler and much less anxiety for your mind (and your body)!
Adapting your diet if you are athletic is also very interesting, especially according to your goals. Learning more on your diet allows you to really take a step back and to understand the functioning of the body.
Base on the plate for quantities
Just take a standard plate and fill there with:
Rather simple, right? The test that you absolutely don’t need to eliminate the calculator and pull your hair to compose a healthy and balanced plate, which meets all your needs! You can adapt to your recipes, the important thing is to eat healthy and in good quantity.
Use your hands for portions
Another technique to evaluate the ideal dimension of portions: hands! Once again ultra simple, efficient and the advantage? You always have them with you! For a plate of resistance, it is what it would give:
Obviously it is information provided as an indication! It’s just a frameworkAlso you don’t have to be super severe. You can’t an example, don’t put fat during one meal and two dose on another. Do you see the idea?
4 tips for eating good portions
It is true that today nothing is done to be instinctive with his diet and above all his feelings of hunger and satiety. Years of frustrating diets or many distractions around us (TV, computer, telephone, etc.), can deregula them. So here are some tips to help you find them:
Take some time to chew
This is the first message that the brain receives in food. Ideally, you should chew each bite 32 times, like the number of our teeth! This time it allows you to really feel and savor food, to digest better and your brain will be more easily aware when you are in a state of satiety.
Rest your cutlery between each bite
Likewise, take time to eat regularly put the cutlery. Therefore, you will not be tempted to resume a bite when you don’t even have finished the previous one. To become aware of the quantity you eat, Pay attention to your plate and look at it!
Use smaller dishes
The size of our plates has grown considerably for several years, which encourages us to fill them more. By opting for smaller dishes, give your brain the illusion of having more food and therefore avoid feeding excessively!
Sleep well
When we don’t sleep enough, do less leptin, the satiety hormone and greek, in other words the hormone that sends hunger signals. So, so as not to deregple your sensations, bet on sufficient sleep (at least 7-8h) And quality!
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