A crucial aspect of maintaining a healthy diet is portion control. Here are a variety of nutrition tips to help you manage your portion sizes effectively:
Use Smaller Plates and Bowls:
Using smaller plates and bowls can trick your mind into thinking you’re eating more than you are, helping you feel satisfied with smaller portions.
Listen to Your Body:
Pay attention to your body’s hunger and fullness cues. Eat when you’re hungry. Stop when you feel comfortably satisfied, rather than continuing to eat until you’re overly full.
Divide Your Plate:
Use the “plate method” as a guide. Fill half your plate with vegetables, one-quarter with lean protein (like chicken, fish, tofu, or legumes), and one-quarter with whole grains (like brown rice, quinoa, or whole wheat pasta).
Pre-Portion Snacks:
If you have snacks like nuts or chips, portion them out into smaller containers or baggies. This prevents mindless overeating from a large container.
Be Mindful of Liquid Calories:
Beverages like sugary fizzy drinks, fruit juices, and creamy coffee drinks can add up quickly in terms of calories. Opt for water, herbal tea, or other low-calorie drinks.
Limit Restaurant Portions:
Restaurant portions are often larger than what you need. Consider sharing a dish or asking for a to-go container to split the meal in half before you even start eating.
Pack Leftovers Right Away:
When cooking at home, portion out your plate and then pack up leftovers to prevent going back for seconds out of habit.
Use Your Hand as a Guide:
Your hand can be a helpful tool for estimating portion sizes. For example, a palm-sized portion is roughly equivalent to a serving of protein, a fist is about a serving of vegetables, a cupped hand is around a serving of carbohydrates, and your thumb is approximately a serving of fats or condiments.
Read Nutrition Labels:
Nutrition labels provide information about serving sizes and calorie content. Pay attention to these details to avoid underestimating portion sizes.
Practice Mindful Eating:
Eat slowly and savour each bite. This gives your brain time to recognise when you’re full and prevents overeating.
Plan:
Plan your meals and snacks ahead of time. This can help you avoid making impulsive choices based on hunger.
Be Aware of Emotional Eating:
Sometimes we eat not out of physical hunger, but due to stress, boredom, or other emotions. Learn to differentiate between physical hunger and emotional triggers.