Source – Precision Nutrition
HABIT #1 – EAT WHEN YOU’RE HUNGRY AND SLOW DOWN. Each meal should last 12-20 minutes. This allows you to realize when you’be had enough. Also, stop when you’re satisfied, not when you’re stuffed.
HABIT #2 – EAT PROTEIN DENSE FOODS WITH EACH MEAL. Protein is critical for helping you burn fat and build lean muscle. Goals are 1 palm-sized portion for women, and 2 palm-sized portions for men.
HABIT #3 – EAT VEGETABLES WITH EACH MEAL. Veggies are loaded with vitamins, minerals and phytonutrients that improve health, prevent disease, and make you awesome. Goals are 1 fist-sized portion for women, and 2 fist-sized portions for men.
HABIT #4 – EAT SOME CARB DENSE FOODS WITH MOST MEALS, ESPECIALLY AFTER EXERCISE. Carbs can be incredibly helpful if consumed appropriately, improving your energy and recovery and keeping your hormones humming along nicely. Goals are 1 cupped handful for women, and 2 cupped handfuls for men.
HABIT #5 – EAT HEALTHY FAT DENSE FOODS WITH MOST MEALS. Healthy fats are necessary for your brain, eyes, hormones and more. Goals are 1 entire thumb for women and 2 entire thumbs for men.
In the end, when trying to figure out if you’ve eaten enough, tune in to your hunger and fullness cues.