L I V E 2 4 -SE V EN


YOUR ‘HANDY ’ GUIDE TO SMARTER MEAL CHOICES


Health & Fitness expert, Luciano Kydd shows you the appropriate portion sizes for a healthy diet


How is your nutrition plan coming along so far in 2018, to either help you with your weight management and fatloss or to build lean muscle? Have you thought about giving up already? There is so much confusion on portion sizes when trying to maintain a healthy diet – my guide below can help you to make smarter meal choices regardless if you're at home or out at your favourite restaurant. All you need to do is follow the fundamental concept and apply it to your lifestyle, especially if you find it hard to keep track of all those calories.


AIM FOR ONE SERVING AT EACH MEAL SERVING SIZE = SIZE OF YOUR PALM


One palm for women. (20-30g) Two palms for men. (40-60g) goal: 1/4 - 1/2 plate of protein


AIM FOR TWO SERVINGS AT EACH MEAL SERVING SIZE = SIZE OF YOUR FIST


Strive for 5 fists per day. goal: 1/2 your plate is vegetables.


BEST IF ADDED AROUND YOUR WORKOUTS SERVING SIZE = SIZE OF CUPPED HAND


The best choices for carbs are berries & veggies, including sweet potatoes, brown rice and quinoa!


 ADD SOMEFATS


SERVING SIZE = SIZE OF YOUR THUMB It’s easy to include healthy fats in your


diet by cooking in oil or by eating fish, nuts and avocados! goal: healthy fats at each meal.


REDUCE CALORIE BEVERAGES


DON’T SABOTAGE YOUR PLAN WITH SUGAR-LADEN DRINKS Choose from water, unsweetened tea & coffee.


If you find this information handy and will benefit from the use of my services with guidance, regardless of your personal goals to get stronger, look, move and feel awesome, please feel free to get in touch at info@kyddfitness.co.uk .


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PROTEIN


VEGGIES


CARBS


HEALTHY FATS


DRINKS


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