It’s no secret that staying in a healthy relationship with food can be a challenging endeavor. The continuously growing portion sizes offered in restaurants and the allure of conveniently sized snack packages have underscored the vital role of portion control in attaining and upholding a well-balanced diet.
By adopting effective portion control techniques, we can strike a harmonious balance between enjoying the flavors we love and nourishing our bodies sensibly.
How can I control portions?
Here are some effective strategies to help you control portions:
Use Smaller Plates and Bowls
Serving your meals on smaller plates and using smaller bowls can be a simple yet effective way to control portions. Research shows that people tend to fill their plates, so smaller dishware naturally leads to smaller portions.
Measure Your Food
Investing in measuring cups, spoons, and a kitchen scale can provide precise control over portion sizes. It is especially helpful for calorie-dense foods like grains, nuts, and cooking oils.
Follow Serving Size Guidelines
Pay attention to serving size recommendations on food packaging and nutrition labels. These guidelines offer valuable information on appropriate portion sizes for various foods.
Fill Half Your Plate with Veggies
One of the most effective ways to control portions is prioritizing non-starchy vegetables. Aim to fill at least half your plate with vegetables when planning your meals. These foods are low in calories and fiber, helping you feel full without excess calories.
Eat Mindfully
Mindful eating involves being fully present during meals. Chew your food slowly, savor the flavors, and put your fork down between bites. This practice gives your body time to recognize feelings of fullness, reducing the likelihood of overeating.
Avoid Eating Straight from Packages
Eating directly from a bag or box makes it easy to lose track of your consumption. Instead, portion out the amount you plan to eat into a separate dish or container.
Listen to Your Body
Pay attention to your body’s hunger and fullness cues. Eat when you’re genuinely hungry, and stop when you’re satisfied, not overly full. This practice helps you eat in harmony with your body’s needs.
Practice Moderation
Embrace the principle of moderation. No food is entirely off-limits, and enjoying your favorite treats in moderation is key to sustainable portion control.
