Portion Control 101: How to Eat Mindfully and Control Your Portions

Portion control is an important part of maintaining a healthy diet and preventing overeating. In this blog, we’ll explore the basics of portion control and provide tips for eating mindfully and controlling your portions.

1. Understand serving sizes

The first step in portion control is understanding serving sizes. Many people eat more than they realize because they are not aware of what a serving size actually looks like. Use measuring cups, a food scale, or visual references to help you understand appropriate portion sizes.

2. Use smaller plates

Using smaller plates can help you eat less without feeling deprived. Our brains are wired to fill up whatever space is available, so using a smaller plate can trick your brain into thinking you’re eating more than you actually are.

3. Fill half your plate with fruits and vegetables

Fruits and vegetables are low in calories and high in fiber, which can help you feel full and satisfied. By filling half your plate with fruits and vegetables, you’ll be less likely to overeat on higher calorie foods.

4. Eat slowly and mindfully

Eating slowly and mindfully can help you enjoy your food more and be more aware of when you are full. Take the time to savor each bite, and put your fork down between bites to give your brain time to register that you are full.

5. Don’t eat straight from the package

Eating straight from the package can make it easy to overeat without realizing it. Instead, portion out your food onto a plate or bowl to help you control how much you eat.

6. Plan ahead

Planning ahead can help you make healthier choices and avoid overeating. Prepare healthy snacks and meals in advance, and bring your own food when eating out to ensure you have healthy options available.

7. Be mindful of liquid calories

Liquid calories can add up quickly and contribute to overeating. Be mindful of how much soda, juice, and alcohol you are consuming, and try to stick to water or other low-calorie beverages.

In conclusion, portion control is an important part of maintaining a healthy diet and preventing overeating. By understanding serving sizes, using smaller plates, filling half your plate with fruits and vegetables, eating slowly and mindfully, avoiding eating straight from the package, planning ahead, and being mindful of liquid calories, you can take control of your portions and maintain a healthy weight.

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