Food is always great, but where is the line between too much and just right? Ah, let’s not get into the whole health buff macro counting thing (at least not yet). Right now, what’s important is how heavy and/or satisfying your current serving sizes are.

Think about this, we’re a carb-heavy culture. Like, I’m not even kidding. Everyone knows at least one tito with the distinct Filipino tambay gut. That stuff tends to happen when you don’t watch what you eat (on top of a lot of other things). It’s not so much the fat. It’s the sugar. And yeah, it’s those pesky carbs.

You do need them, but there’s a bit of an art when it comes to finding that sweet spot. According to several dieticians, you can typically find your way to proper serving sizes by keeping a fairly standard ratio in mind in relation to your weight and caloric requirements.

But first…

Kain kargador and other things

First thing’s first, your body gets used to how much you put into it. What you put in matters as well. If you think about it this way, you have to train yourself to take in the portions you need. Some people get more sugary/starchy carbs than they need because they only stop at full capacity. I’m sure you’ve seen it- two sticks of barbecue, but practically a kilo of rice on a plate.

This might be a tad careless because you don’t nearly get as much protein in your system AND the carbs and sugar start depositing themselves in your body fat. Because your body isn’t designed to burn fat for energy right away, you’ll end up with a bit more weight than you’d like to work with. They’re super stubborn to work off too.

Too much of the carb-laden stuff gives you dips in energy throughout the day, makes you crave for more food than you need, and messes with your body’s fat distribution among other things. It’s kind of a drag. There are ways around this though!

The golden (kanin-to-ulam) ratio

While there is a LOT of literature on proper portioning, you don’t need a degree in rocket science (kidding, it’s nutrition and dietetics) to get started on healthier eating habits. For starters, you can just keep these following numbers in mind:

  • The RDA (recommended daily allowance) for carbohydrates is around 130 grams a day for adults.
  • The RDA for protein is around 45 grams a day for adult women, and 55 grams a day for adult men.
  • For quick reference, make sure that your servings are typically 60% carbs, and 40% protein.

Doesn’t seem all that hard to take in, right? There’s a lot you could do with that format. While the minutia of proper nutrition is a fairly deep rabbit hole to fall into, this should get you started on the road to satisfying everyday meals.

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