Healthy portion control is secret to maintaining a well-balanced diet and keeping your body weight in an ideal range. As a Nutritionist, I highly recommend measuring out your food to ensure you are consuming the appropriate serving size. While this may seem tedious, but it's well worth it in the long run, and there are many simple ways you can do this without much fuss. Not only will it help you maintain a healthy weight, but it can also prevent overeating. So, grab a warm cuppa and come learn how its done. Trust me, your body will thank you!
Tips To Measure & Control Portion Sizes
Whether you are struggling with overeating or just finding it challenging to maintain a healthy weight, portion control can be a super useful tool in finding balance again. In this blog post, we'll delve into the importance of portion size and I'll share helpful ideas to help you achieve healthy portion control that are super simple to use. Discover practical strategies and simple tips that will empower you to make mindful choices and take charge of your eating habits. let's get into it...
Understanding Portion Control
Portion control is a non-diet way to help maintain balanced and a healthy weight. Maintaining a your ideal body weight is not just about the foods you eat every day, but it is also affected by the quantities you consume. Portion control can also help you prevent overeating and manage your calorie intake more effectively than dieting. By understanding portion sizes, you can strike a healthy balance between enjoying your favourite foods and maintaining a healthy lifestyle.
The Relationship Between Portion Sizes & Calorie Intake
Your portion sizes and caloric intake are interlaced. Larger portion sizes often lead to consuming more calories than your body needs, which can contribute to unwanted weight gain and other health issues such as diabetes. When you regularly over consume portions it can and will lead to disrupted hunger and fullness cues, and a higher risk of obesity-related conditions. Taking control of your portion sizes is a crucial step in promoting good health and preventing the negative consequences of overeating. But by being mindful of your portion sizes, you can manage your calorie intake with your unique energy needs, supporting better weight management and your overall well-being.
Portion Control Techniques and Tips
Let me share my top tips for better managing portion sizes. By following these tips, you can take control of your portion sizes and ultimately lead a healthier life.
Use Your Hands as a Guide
One of the simplest methods I teach clients for estimating portion sizes, is to use their hands as a rough guide. Your palm represents a recommended portion of protein, your fist stands for carbs, and your thumb indicates fats. This is so easy to use whether you are cooking at home or eating on the go or dining out.
Plate Proportions
Creating a well-balanced plate is at the core of healthy portion control. I recommend that clients fill at least half their plate with high-fibre, colourful vegetables, which are purposely low in calories and high in nutrients. This can be salad, stir fry veggies, roasted vegetables, or just a large handful of this and that like loose green beans, and celery, carrot and carrot sticks.
Allocate a quarter of your plate to clean, lean protein such as backed poultry, seasoned fish, or vegan sources such as legumes. The remaining quarter should be a small serving of hig-fibre, whole grains or starchy vegetables such as brown rice, quinoa, or sweet potatoes.
Pre-portioning & Meal Prep
Pre-portioning your meals and snacks in advance can help you avoid serving portions that are too generous and prevent overeating. Consider batch cooking and dividing the prepared meals into portioned containers for easy access throughout the week. By having pre-portioned meals readily available, you can maintain control over your portion sizes. Follow the advice above to make up your container meals with half being fresh or cooked, high -fibre veggies and a quarter made up of lean protein. Add a smaller portion of healthy fat and high-fibre grains or starchy veggies.
Mindful Eating Practices
Slow down and savor each bite to cultivate mindfulness around eating. Chew thoroughly, put down your utensils between bites, and take breaks to assess your hunger and fullness cues. By practicing mindful eating, you can better gauge when you've had enough and prevent overeating.
Use Smaller Plates and Bowls
Optical illusions are super helpful in portion control. By using smaller plates and bowls, you can create the perception of larger portions, helping you feel more satisfied on less food. Consider swapping out your large dinnerware for smaller options to manage portion sizes visually. I often recommend that those clients looking to rebalance their body weight, use side plates for all main meals. This really helps with portion control and taps into that illusion you are eating the same amount of food (even though you aren't). Try it and pop down in the comment to let me know how you went with it.
Emotional Eating & Portion Sizes
Emotional eating can lead to mindless snacking and overeating. Identify triggers and find alternative activities to address emotional needs. Engage in activities like going for a walk, journaling, or practicing relaxation techniques instead of turning to food for comfort.
Achieving and maintaining healthy portion control is so important for your weight management and overall wellbeing. By implementing the tips and techniques shared here, you can begin to take control of your eating habits and make more mindful choices that support a balanced lifestyle. Remember, healthy portion control is a habit that takes to time to master, and it's okay to give yourself grace and patience as you learn to listen to your body's needs and find what works best for you. Start small, be consistent, and celebrate every step toward achieving a healthier relationship with food and portion sizes.
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
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