Portion guide: Handful of S$1 coins
“When it comes to fat, go nuts,” says nutritionist Mayur Ranchordas of Sheffield Hallam University in the UK. “Walnuts, cashews and Brazil nuts have a slow digestive rate, increasing feelings of satiety.” Serve up an amount equivalent to a handful of S$1 coins.
Portion guide: iPhone 4S
“A slab of beef the size of the iPhone 4S is ideal for a balanced meal,” advises Ranchordas. Meat is rich in leucine, an amino acid that jolts a sluggish metabolism. At just 110 calories, you can almost burn off a portion of this size with a quick game of Fifa Soccer 13 on your smartphone.
Portion guide: Leather wallet
“Wholemeal pasta, fresh egg noodles and basmati rice provide plenty of energy in a form that won’t spike your blood sugar,” says Ranchordas. A serving of cooked rice about the size of your leather wallet will chalk up a healthy 200 calories.
Portion guide: Sunglass case
Your portion of green vegetables should be able the size of your sunglasses placed on top of their case. “Aim to cover half your plate with low-calorie filling vegetables at each meal,” says UK dietician, Lyndel Costain. And greens of this portion size are a mere 25 calories.
Portion guide: Two house keys
Skip fat-laden salad dressing and opt for olive oil. “A drizzle of extra virgin, about the size of two keys, will provide you with an ample amount of monounsaturated fat,” says Costain. It’s a fuss-free dressing that’s proven to lower your cholesterol.