Smaller Portions, Larger Variety

For most people, a meal consists of 3-4 resources either mixed together in a sauce, baked, or eaten separately. In my experience, the problem with this approach is getting enough food variety especially when eating the same things over and over again. Also, I tend to eat larger portions to compensate for the fewer resources. So what can be done about it?

Smaller Portions

Instead of eating a whole sweet potato, I cut it into 3rds and only eat 1/3 for a reduced portion size. I did this with everything on my plate and I found that I needed to eat more. However, instead of increasing the portion size to eat more, I increased the variety of resources on my plate.

Larger Variety

Eating a larger variety of foods brought me a greater array of micronutrients. Instead of just eating more, I was increasing the quality of my meal by choosing resources from different resource groups. Soup or salad is a great vehicle for variety. Below is a list of resources from various resource groups.

Grazing vs. Meal Eating

Meal eating can be problematic when maximizing variety because of the need to buy, cook, and portion a larger number of ingredients. By spreading out eating over time, it becomes easier to increase resource variety and reduce portion sizes. Is one approach better than another? No, whatever works for you is what you should do. If you’re a meal-eater, try grazing for a week or two and see if it works for you. If you’re a grazer, try meal eating for a week or two and see how you like it.

Author: T Ross

I spent the first part of my life playing piano and composing music. I graduated from UCLA with a degree in music composition and cognitive science. Then I became a User Interface Engineer for four years. I moved home to Raleigh, NC to be closer to my family and began to freelance. On the side, I created a company called Elemental Nutrition & Wellness that uses interactive resource calculators to give people the tools they need to lose weight and boost nutrition. Now I have my own practice as a holistic nutritionist. I help people meet their weight loss goals by fostering self-motivation. You can reach me at

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