Use your eyes & your hand
For main meals:
- Start by choosing a protein food - have as much as the size and thickness of the palm of your hand. This means big people eat more than small people.
- Carbs next - if you choose vegetables from the 'negligible macronutrients' section of the food table you can fill up the remaining two thirds of your plate with them, eat as much as you want. But if you choose denser carbs from the 'carbohydrates' section of the food table just have an amount the size of your tight fist. If you have some of both you can adjust accordingly.
- Add or cook in a dash of fat.
Try and have a good breakfast and two other main meals, and have snacks if the gap between your meals is more than 5 hours. Try and have some protein in your snacks too.
And it's a good idea to take some extra Omega 3 fats – the equivalent of 2.5 grams of long chained omega 3s every day, which is 4 capsules of a good quality concentrated fish oil supplement.