Hey there and welcome to Pursuing Health. I'm Dr. Julie Fouche, family physician and

former CrossFit Games athlete. Here is your bonus weekly CrossFit Health Tip, which

was originally published on CrossFit.com. Enjoy!

I'm here today with Stefano Roushe, who is a CrossFit Level Through Trainer and a Content

Writer for CrossFit. We're going to be talking about how to get started with food quantity.

So, Stefano, we know that CrossFit's nutrition prescriptions starts with eating meat

and vegetables, nuts and seeds, some fruit, little starch and no sugar. And we really like to

focus on the quality of that food. And I think for myself and I've seen with many other people,

that gets you pretty far. I noticed a big improvement in my health and how I felt when I made

that change. But then there comes a point where you start to reach a plateau. So how do you advise

people in that situation? Yeah, you're totally right that quality is a huge part of the equation.

And you're also right that eventually people do kind of level off and may have further gains

that they want to get either in performance or how they look, how they feel. And that's where

you need to start addressing quantity. Because you can overdo quantity, it's easy to overdo,

you know, how much fruit or starch you're eating, even if it's sweet potatoes and bananas and

things like that. We're a whole tub of almond butter. Absolutely. Yes. So at that point, still

keeping this very simple, you can just use the palm of your hand to look at the portions on your

plate. And if you have a protein-sized portion that's equivalent to the palm of your hand,

or for a male, two palm-sized protein servings, then you can match the rest of your food to that.

If you're eating vegetables, you know, broccoli, spinach, those things, you can have a mound of

that that's equivalent to double the size of that protein serving. Your starches should be

about the same size as that protein serving. And then you add fats and you just use your thumb to

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