Calorie counting and portion control are an essential part to any diet. Unfortunately, trying to work out how much fat, proteins, carbs and sugars to eat in one sitting can get pretty complicated. This infographic from C&J Nutrition breaks down the perfect dinner equation to help you lose weight.
Diet equation image from Shutterstock
According to C&J Nutrition's registered dietitians, you should be aiming for a total energy count of 450 calories (1800kJ) at dinnertime if you're trying to lose weight. Around 50 per cent of your dinner calories should be devoted to carbs. Proteins should make up about 20 to 25 percent of the total energy count with 15 to 30 per cent made up of healthy fats. The remainder should include fibre and some sugars.
For a full breakdown of the dinner equation, check out the infographic below:
C&J Nutrition also provides advice on the timing of your meal:
"Ideally you should eat dinner about two to three hours after your 3:30 p.m. afternoon snack. If you plan to exercise after work, fuel up with a later-afternoon snack around 4:30 p.m. Then you can exercise at 5:30 p.m. for an hour and eat dinner by 7-7:30 p.m. Don't worry about eating dinner too late: as long as you don't exceed your daily calories, what time you eat won't impact your weight."
For tips on how to turn the formula into actual meals, head to POPSUGAR Health & Fitness — they have a few example recipes ranging from Panko-Crusted Fish Over Kale to a Grilled Chicken Burrito Bowl.