Is it ironic that today’s post is about food portion with Thanksgiving coming up tomorrow? I’m sure that for most, the thought of controlling your consumption this holiday season is the last thing on your mind… but perhaps it could help save you from suffering under the mother-of-all food comas too.

I’m sure we all know it, but in today’s society our portion sizes have changed drastically. It’s great that we want to get the most bang for our buck when we order a $15 meal and expect our food to cover the entire surface area of the plate – but exactly how much of it should we really be consuming? Take a look at the changes in portion sizes from 20 years ago vs. now.


As far as macronutrients (protein, fat and carbohydrates) there is a desired range in a % form of total kcal per day depending on your dietary and fitness goals.

Protein = 10-35%

Fat = 20-35%

Carbohydrates = 40-60%

Keep in mind that ideally if you’re trying to lose weight, eating white meat over red meat would be a better choice for your cholesterol and fat levels. And fat doesn’t mean oily french fries – but more so healthy fats deriving from beans, legumes, nuts/seeds and eggs. And as for carbs, as much as possible we should try and eat whole grain carbs and avoid the refined-process grains that make it harder for our body to break down.

Everything you eat and drink matters. The right mix can help you be healthier now and in the future! Don’t wait for January to have a #NewYearNewMe mentality. Start today with a few of these small changes:

  • Make half your plate fruits and vegetables.
    • Focus on whole fruits.
    • Vary your veggies.
  • Make half your grains whole grains.
  • Move to low-fat and fat-free dairy.
  • Vary your protein routine.
  • Eat and drink the right amount for you.

I hope everyone has a wonderful Thanksgiving with their loved ones. Allow yourself to enjoy the good food, you don’t have to refrain from everything. But moderation is key!