You may be eating healthy food choices that are both high in fiber and low in calories & fat, however you may be eating portions that are too large which can lead to weight gain. It is important to eat nutritious and balanced foods in order to decrease body fat, but portion size also plays an important role. Do you know how much you should be eating?

The following is an approximate guide to portion sizes per serving that are specific to you.

Proteins – chicken, turkey, red meat, fish and tofu
These foods should be the size of the palm of your hand and the thickness of a deck of playing cards or an audiotape.

Tips for fat loss:
Try to incorporate protein into your diet throughout the day. Protein aids in fat burning because it has a higher thermogenic effect.

Complex Carbohydrates – vegetables, rice, potatoes, grains, beans, etc.
These foods should amount to the size of your own fist when cooked (or less).

Tips for fat loss:
Try to consume more fibrous carbohydrates such as vegetables and reduce intake of starchy carbohydrates such as potatoes.
Try to consume your carbohydrates earlier in the day so that you can burn them off throughout the day. 

Essential Fatty Acids (EFAs) – healthy oils including flaxseed oil, sesame oil, extra virgin olive oil, cold water fish oil, nuts & seeds.
Generally 1-3 tablespoons of oil per day.
One handful of nuts & seeds.

Tips for fat loss:
Essential fats increase thermogenesis, or weight loss through heat generation.
EFAs balance blood sugar levels and are satiating so that you will not feel hungry.