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STEP 11 - TARGETING PROPER PORTION SIZE

Follow these simple steps and CREATE a NEW HABIT!
 
1) Eat a HAND-SIZED PORTION of fresh fruits and vegetables that have a high-water content. TIP: If there is a fruit or veggie you aren't too thrilled about, hide it in smoothies, muffins, and sauces.
 
2) Eat only a FIST-SIZED PORTION of complex carbs and starches. 
• Complex carbs and whole grains – rice, wheat, oats, pasta, quinoa.
• Legumes and vegetable proteins – beans, peas.
• Starchy fruits and vegetables – potatoes, corn, sweet potatoes, unripe bananas.
 
3) Eat a PALM-SIZED PORTION of proteins. TIP: Roasting your own nuts can reduce sugar and unwanted added fats. Start with raw almonds. Soak them overnight in a glass dish in distilled water and 1 tsp. of salt. Rinse. Roast at 170° for several hours until dry.
 
4) Eat only a THUMB SIZED OR LESS PORTION of simple sugars, dressings, spreads, and other desserts.
• Processed Sugars—replace with real sugars like raw honey, coconut sugar, or raw maple syrup.
• Dressings—these include tons of sugar and soy; use light tasting olive oil with vinegar for an easy substitute, or make easy homemade dressings.
• Spreads—fake butters like margarine and vegetable spread are full of trans fats that can clog arteries and can make you susceptible to other health concerns. Butter is actually better for you.
 
QUESTION – WHICH OF THESE AREAS WILL BE THE MOST DIFFICULT FOR YOU TO INCORPORATE INTO YOUR DAILY MEAL PLAN?

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