If you’ve never measured out your portions you’ll be amazed to see just how many calories are in the foods you eat. Keep in mind WE NEED CALORIES. … so don’t stop eating. Rather, focus on making sure the portions on your plate meet your needs.

Here is a fun a video for you.

Sources:
  1. Gebhardt, Susan, et al. “USDA national nutrient database for standard reference, release 21.”
  2. Leung, Woot-Tsuen Wu, and Félix Busson. Food composition table for use in Africa. Vol. 1972. Rome: FAO, 1968.
  3. Wolmarans, P., et al. “Condensed food composition tables for South Africa.” Cape Town: Medical Research Council (2010)
  4. Stadlmayr, Barbara, et al. “West African food composition table.” Rome: Food and Agriculture Organization of the United Nations (2012).
  5. (2008).Lukmanji, Zohra, et al.”Tanzania food composition tables.” MUHAS-TFNC, HSPH, Dar es Salaam Tanzania (2008).