By “portion control”, I do not mean that one should eat like a bird. All I mean is that one should understand the correct serving sizes of carbohydrates, proteins, and fats in the diet. The main goal is to get maximum nutrition and satiety in minimum amounts of food. Portion control helps limit the excess calories consumed and also helps with weight management..
Quick tips to control portions:
- Drink a glass of water right before a meal. This would give a feeling of fullness with zero calories.
- If eating out or even at home, start with vegetables. A handful of vegetables provide satiety and are great source of vitamins and minerals.
- Use smaller silverware and plates at home. This is a great way to keep food intake in control.
- One should not eat directly from the box. Food should be served in bowl. Eating out of the box prompts mindless eating.
- It is best to keep distractions away while eating because watching TV or playing on the phone could also lead to mindless eating.
- Never skip meals. Skipping meals only leads to eating more in the forthcoming meals.
- Try and leave something on your plate at the end of every meal and see if you feel satisfied even with a bite less.
- Light brushing after every meal helps. Firstly, you provide signal to your body to stop eating, secondly you do not want to ruin the fresh mouth taste for a single piece of chips of other foods.
- If the above mentioned points are not easily incorporated, then buy portion control plates. They are easily available online or in the store.
- Consistency is the key. Practice each day till it comes out naturally.
Tip of the day: Dip fork in salad dressing and eat your salad, instead of spreading the entire serving of salad dressing over your salad
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This was such a good article, it kept me interested until the end. Many portion size tips given from other articles seem to be very general but you managed to break it down into easier concepts. All these tips can be easily and will have long lasting effects if someone can stick to them.
ReplyDeleteI like this article and I appreciate how you discussed how portion control does NOT entail eating little to no food. I believe it is not HOW much you eat but WHAT you eat. These tips are helpful and useful for anyone who wants to make dietary lifestyle changes.
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