How to Control Food Portions

Eating healthy is one thing, but portioning is just as important. In this article, you will learn ways that can help how to control food portions in a way that you can reduce eating too much, taking in additional calories that you don’t need, temptation from leaving food in the wrong places, and more.

Here are some ways to help you control your portions:

1) Eat on a smaller plate – History shows that recipe books are increasing their calories and servings. This is mainly done because of cultural specs and has cause people to eat more without knowing so. Instead of eating on a dinner plate, try using a dessert or salad plate for dinner. This will make your food to appear larger to trick your mind in thinking that you are putting too much on your plate even when it is less than what you may usually eat in the first place.

2) Divide by Servings – When you are done cooking, don’t put out the whole dish. Immediately put out one serving on your plate and then put the leftovers in tupperware in single size servings so they will be ready for your next meal. Doing this will eliminate the temptation of having food in front of you when finishing your food and diving in for more usually leading to additional calories that you don’t need.

3) Kid’s Menu – When you are out to eat. Don’t be afraid to check out the kid’s menu as adult menu’s are usually super sized portions anyways. The kid’s menu usually has the right portion amounts even for an adult especially if this is a mid morning or mid afternoon snack.

4) Don’t Skip Meals – If you take the time out and starve yourself because you are too busy, you are more capable of eating a large portion to make up for your starvation. You should be eating at least 5 meals a day with the proper portions in each meal. This will keep your metabolism working.

5) Measuring Your Food – You can measure your food until you know how a portion of your desired meal looks like. You can also help determine food portions by using your fist size as one portion. Remember, every single thing you put in your mouth counts, and that goes for an extra 4 oz more than
a portion as well. Click here to download a food portion cheat card.

6) Know What A Serving Size Is – Always read the back label for the truth. If you are eating something and it shows the nutrition facts on back, make sure you know that it is per serving. It is also good to know how many servings the package contains so you can break it up into portions for accurate measurements.

It is important to know that when you eat out, usually the portions are over sized. So sharing is a great way to also control your portioning since they serve more than what you need most of the time.

A 2004 study of 329 overweight people showed that 38% of those who controlled their portions for 2 years lost 5% or more of body weight. This was compared to 33% of them who did not watch their portions and gained 5% or more in body weight.

So next time you are at the table or cooking food for yourself, keep these tips in mind on how to control food portions. You will be on your way to many benefits, especially when you are combining this with proper daily exercise.

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