Add Structure To Your Meals

I've been reading a lot about the Factor 5 diet. Eat meal is supposed to include 5 calorie sources(protein, complex carbohydrates, fiber, fat, and fluids), contain no more than 5 ingredients and take no longer that 5 minutes to cook.

I am a foodie, I cannot do this. I take that back, many foodies can, of course, eat a delicious meal made with 5 fresh and wholesome ingredients that only takes 5 minutes to cook but to me it's just too much work and way too limiting. I mean, you can't make Osso Bucco in 5 minutes!!

Food is an experience for me, from wandering through a farmer's market being entranced by the vibrant and fragant fresh produce, to tasting how a cherry port reduction mingles with a roasted pork loin over a bed of roasted baby vegetables sprinkled with ages parmesean.

That doesn't mean that I don't think my meals shouldn't have any structure. A few guidelines can definitely help keep us eating healthy, regardless of the richness of the meal.

1. Eat every meal on a plate or bowl. My last post mentioned to use utensils, now I am saying pur your food ON something. Yes, even that Big Mac in the little McDonald's box needs to be taken out, placed on a plate along with whatever else you're planning on eating for that meal. This is not an attempt at Fancy Fast Food. It is, however, a clear visual picture of how much food you're planning on putting in your body.

Plus, you always eat with the eyes first. If it isn't looking to appetizing, you might not want to put it in your mouth.

2. Make sure every meal has a veggie portion that accounts for at least a 3rd of your meal or more ideal half. Yes, this particular guidelines is to stop you from thinking, as my Dear Husband is so often prone to do, that the lettuce and tomato on his bacon cheeseburger counts for his vegetables for the day.

I am not saying that if you are eating Dim Sum that you should attempt to destroy the flavor of the Har Gow with some lettuce. I am saying that you should order that side of Chinese Broccoli, steamed and squirted with oyster sauce, and eat enough of it so that your Dumpling to Broccoli ratio is at most 2:1 if not the ideal 1:2.

3. Don't put more than 3 fistfulls of food on your plate or bowl and that's the high side. Portion control Dear Readers. Your stomach is only the size of your fist while empty and keeping it relatively small by not stretching it beyond 3 times it's size and you will it takes less to get full in the first place.

Yes, that's it! 3 guidelines! Easy to remember, sustainable and won't stop you from having a little bit of that aged prime rib you've been eying.