What's on your platter? (part 2)
In What's on your platter? ( part 1), I described thinking of what you eat daily as a platter filled with your daily allotment of items from these five food groups: 1) fruits, 2) non-starchy vegetables, 3) starchy vegetables and whole grains, 4) legumes, and 5) nuts and seeds.
Today, I thought it might be helpful to go into the specifics of this a little more.
After years and years of dieting (mostly unsuccessful), I'm always plagued by the quandary of how much to eat. All those years of calorie counting are ingrained in me and make me shrink back from the idea of eat all you want.
So, do you eat til you're full? Or, do you eat a certain number of servings in each category? Let's look at some parameters to get us started. Since I started by using The Plant Based Journey as my guide for this series, I'll stick with her advice. Muelrath suggests the following number of servings in the 5 food groups:
1) fruits = 2 to 4 (serving size… 1 piece or 1/2 cup);
2) non-starchy vegetables = 7 with 2 servings being leafy greens (1 cup raw, 1/2 cup cooked);
3) starchy vegetables and whole grains = 7 to 12 (1/2 cup cooked, 1 slice bread);
4) legumes = 2 to 4 (1/2 cup cooked ;
5) nuts and seeds = 1 ounce nuts or 2 tablespoons seeds (more only if weight, health and activity level allow).
Whew…. That's a lot of food! I have a couple thoughts on this…
First, if you are currently eating only a couple of veggies per day, I would not immediately change to eating 7 or more veggies and a cup of beans daily… transition slowly.
Second, this seems like quite a bit of food. Theoretically, because this food is not processed and is known to be good for us, books say that it should not make us gain weight. With a giant leap of faith, I'm going to trust this theory for a trial run. I will let you know how I do.
Third, if you decide to do this too, I would recommend that you keep track of what you're doing and adjust accordingly as you go along. After all, there is no one way of eating that is perfect for everyone.
Otherwise, have at it and enjoy!