Why you need to control your food portion size? The answer is to get a healthy weight and body by adapting good eating habits. Healthy food includes food full of nutritions with less calories.
What is portion size? A portion is the amount of food or meal that you choose to eat for a meal or snack. It can be big or small, it depends on your choice. Include variety of foods in your meal.
You will be surprised by knowing that the average meal portion size has been increased in the last 20 years. Now you can find food for 2 to 3 people in a single plate you ordered. This is called portion distortion. Portion distortion disturbs your diet plan and create a problem of overeating.
You can understand that overeating never helps you. It only creates problem by increasing your weight and make you obese. If you become obese, you may attracts various diseases like cardiovascular, hypertension, diabetes etc. Correct portion size of your meal can help you to remain fit and avoid obesity.
You should ask question from yourself, how many calories you need each day to lose weight or maintain your weight? It depends on your age, weight, metabolism, whether you are male or female, how active you are and other factors.
Now, you are thinking about how to check and control your meal portion size?
Here are 10 tips you can use to control your portion size.
1. Always buy single serving snacks and beverages. Remember to check the nutritional information on the label. By checking label, you can ensure how much calories you are taking. Eat healthy snacks and try to take lowest possible calorie snacks. Also, small portion size, better for your health.
2. Avoid larger plates and use smaller plate for eating.
Try to calm down your food craving by swapping your main meal plate with salad plate. We tend to fill our empty stomach space on whatever plate we use.
3. Avoid or resist going for second or third plate.
Put you food platters in the kitchen not on the dining table. By doing this you can resist yourself for the 2nd or 3rd round of eating.
4. Don't be greedy while eating.
You should avoid eating more than you can eat therefore skip all you-can-eat food and unnecessary drinks on your table.
5. Put snacks-to-eat in a bowl not in a bag.
Put popcorn, chips etc in a bowl while watching TV. The idea is to control your eating size of snacks, otherwise you can eat more than you should.
6. Split your main course of a meal with your friend or partner when dining out.
Take half of your main meal and take salad for the other half. By doing this you can limit your calorie intake.
7. Order small quantity while eating out.
Remember healthy eating is important not the quantity of your meal. Healthy food in less quantity is better than the unhealthy food in large quantity.
8. Eat less but regularly throughout the day.
Try to eat small portion of your food in every 2 or 3 hours. You can eat fruit salad or snacks or other healthy food. It helps you to control your hunger and overeating.
9. Eat nutrient dense food with low calorie. If you need help to identify these foods, ask your doctor or diet expert. High fiber and protein food satisfies your stomach in less quantity.
10. Be mindful about what your are eating. Healthy food is all you need. Eat only when you are hungry. Don't eat by just seeing your favorite food on the table. Eat slowly and enjoy every bite of your healthy food.
These are the best tips to control your food portion size. You will find good result on your body when doing this. Good eating habits and food portion control helps you to maintain your belly size small and a healthy weight you deserve.
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Resources:
Try to calm down your food craving by swapping your main meal plate with salad plate. We tend to fill our empty stomach space on whatever plate we use.
3. Avoid or resist going for second or third plate.
Put you food platters in the kitchen not on the dining table. By doing this you can resist yourself for the 2nd or 3rd round of eating.
4. Don't be greedy while eating.
You should avoid eating more than you can eat therefore skip all you-can-eat food and unnecessary drinks on your table.
5. Put snacks-to-eat in a bowl not in a bag.
Put popcorn, chips etc in a bowl while watching TV. The idea is to control your eating size of snacks, otherwise you can eat more than you should.
6. Split your main course of a meal with your friend or partner when dining out.
Take half of your main meal and take salad for the other half. By doing this you can limit your calorie intake.
7. Order small quantity while eating out.
Remember healthy eating is important not the quantity of your meal. Healthy food in less quantity is better than the unhealthy food in large quantity.
8. Eat less but regularly throughout the day.
Try to eat small portion of your food in every 2 or 3 hours. You can eat fruit salad or snacks or other healthy food. It helps you to control your hunger and overeating.
9. Eat nutrient dense food with low calorie. If you need help to identify these foods, ask your doctor or diet expert. High fiber and protein food satisfies your stomach in less quantity.
10. Be mindful about what your are eating. Healthy food is all you need. Eat only when you are hungry. Don't eat by just seeing your favorite food on the table. Eat slowly and enjoy every bite of your healthy food.
These are the best tips to control your food portion size. You will find good result on your body when doing this. Good eating habits and food portion control helps you to maintain your belly size small and a healthy weight you deserve.
READ MORE...
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Resources:
https://www.nhlbi.nih.gov/health/educational/wecan/eat-right/distortion.htm
