Understanding serving sizesUpdated 2 months ago
Quick Answer
All CENTR recipes include full nutritional information and are approved by a nutritionist. Serving sizes are calculated to provide balanced nutrition that supports your fitness goals. You can view complete nutritional details including calories, protein, carbohydrates, and fats for every recipe.
How Serving Sizes Are Determined
CENTR nutritionists design recipes with serving sizes that provide:
- Balanced macronutrient ratios (protein, carbohydrates, fats)
- Appropriate calorie levels for different goals (weight loss, maintenance, muscle gain)
- Adequate micronutrients (vitamins and minerals)
- Proper portion sizes to support energy levels and satiety
Serving sizes consider factors including:
- Your selected fitness goal
- Your activity and fitness level
- Nutritional density of ingredients
- Meal type (breakfast typically lighter than dinner)
Nutritional Information in Recipes
Every CENTR recipe displays:
- Calories per serving: Total energy content
- Protein: Essential for muscle repair and growth
- Carbohydrates: Primary energy source
- Fats: Healthy fats for hormone function and satiety
- Serving size: Number of portions the recipe yields
All nutritional information is calculated per serving and approved by CENTR nutritionists.
Viewing Nutrition Details
In Recipe View
- Open any recipe from your meal plan or Explore
- Scroll to the nutritional information section
- Review calories and macronutrients per serving
- Check ingredient quantities for the serving size
When you adjust serving sizes, nutritional information automatically recalculates to show per-serving values.
Understanding Your Needs
Individual Variation: Serving sizes are guidelines based on average nutritional needs. Your personal requirements may vary based on:
- Height and weight
- Age and biological sex
- Activity level and exercise intensity
- Metabolic rate
- Specific fitness goals
Listening to Your Body: CENTR serving sizes provide a nutritionally balanced starting point. You can adjust portions based on your hunger cues and energy levels. See "Can I customize portion sizes?" for instructions on adjusting servings.
Portion Guidance
While exact serving sizes are calculated for you, general portion awareness helps:
- Protein: Palm-sized portions (about 3-6 oz cooked)
- Vegetables: Fill half your plate with colorful vegetables
- Complex carbs: Fist-sized portions of grains, legumes, or starchy vegetables
- Healthy fats: Thumb-sized portions of nuts, seeds, or oils
CENTR recipes automatically incorporate these ratios into serving sizes.
Balanced Nutrition Across the Day
Your weekly meal plan distributes nutrition throughout the day:
- Breakfast: Energizing start with balanced macros
- Lunch: Sustaining midday fuel
- Dinner: Satisfying evening meal supporting recovery
- Snacks: Optional nutrient-dense options between meals
Following the suggested serving sizes helps maintain consistent energy and supports your fitness goals.
Adjusting for Your Goals
Weight Loss: Serving sizes are calibrated to create a modest calorie deficit while maintaining nutrition quality.
Muscle Gain: Portions provide adequate protein and calories to support muscle growth and recovery.
Maintenance: Serving sizes match energy expenditure for stable weight and performance.
Your meal plan automatically adjusts to your selected goal in Profile Settings.
Quality Over Quantity
CENTR emphasizes nutrient-dense foods:
- Whole grains over refined carbohydrates
- Lean proteins from various sources
- Abundant colorful vegetables and fruits
- Healthy fats from nuts, seeds, avocados, and fish
- Minimal processed foods
Serving sizes ensure you get maximum nutrition in appropriate portions.
Common Questions
Are serving sizes the same for everyone? Serving sizes are personalized based on your profile, goals, and activity level. Two people following CENTR may have slightly different portion recommendations.
Should I weigh or measure everything? While exact measurements aren't required, following recipe portions helps ensure nutritional accuracy. If you're not seeing progress toward your goals, measuring portions can provide insight.
What if I'm still hungry after eating the recommended serving? First, ensure you're eating slowly and mindfully. If genuinely hungry, add extra vegetables or a small portion of protein. You can also adjust serving sizes upward if needed.
Can I eat less than the recommended serving? While you can eat smaller portions, eating significantly less than recommended may not provide adequate nutrition to support your workouts and recovery.
Need Help?
If you have questions about serving sizes, nutritional needs, or portion adjustments, contact our support team at [email protected]