Counting calories, or watching ‘fat’ intake can be counter-productive as it encourages unwise choices to be made.

For example, a ‘low fat’ or ‘low calorie’ processed food usually contains a chemical sweetener or some form of additive for flavour — for the most part, these should be avoided for our better health.

Additionally, not all calories are equal. Calories from a packet of sugary sweets will not provide the same nourishment or energy as that from an equivalent amount of calories in the form of fruits, nuts or seeds.

Counting macronutrients in grammes is also not ideal as most foods are comprised of a combination of all three (carbohydrates, protein and fat). Foods are not 100% carbohydrate or 100% protein – so it is not always easy to categorise them; e.g. legumes are both protein and carbs; nuts contain healthy fats along with substantial protein and fibre.

By focusing on a diet encompassing a wide variety of wholesome foods, and by listening to your body signals of thirst and hunger, then you should get the right balance of macro and micronutrients that you specifically require.

That said, I know many people like to work within guidelines, especially where weight loss is concerned and where portion control is so important.

Until you learn to let your hunger signals determine when you should eat or drink, and until you have learned the art of Mindful Eating, you can follow the general guidelines as set out here, for a daily number of portions and portion sizes.

By monitoring your food intake for a few weeks, and establishing easy meal planning skills, you will figure out what works best for you.

In the meantime, you can use the Daily Portions Guidelines suggested below, which is based on a general macronutrient classification.

“Eat (real) food, mostly plants, not too much.”

– Michael Pollen

“Fill your life with good things to crowd out the bad.”

– Liza Rowan

In establishing guidelines as to what you should consume over a given day, I’m joining forces with the great Mr Pollan. Choose a variety of food types from each group noting the suggested portion sizes so as to attain a wide variety of nutrients each day. The focus here is on BEING HEALTHY, and not depriving yourself of food.

The guidelines are based on an average adult woman (70kgs @ 165cm), who is a moderate exerciser (3-5 times weekly), wishing to lose up to 0.5 kg week. The suggested food portions might be spread out over your day to look something like this:

Breakfast

1 fruit, 1 carb, 1 protein, 1 fat, 1 veg

Morning Snack

1 fruit

Lunch

1 protein, 1 carb, 3-4 veg

Afternoon Snack

1 fruit, 1 fat

Dinner

1 carb, 1 protein, 1 fat, 2-3 veg

Evening

1 small treat