5 Tips on Portion Control

 

5 Tips on Portion Control
 
 
Tip # 1:       Downsize
 
Whether you are at the buffet or at home, choose a smaller plate than normal and decide to fill it only once. 
 
Tip # 2:       Slow Down
 
Eat slowly and chew your food well because it takes about a half hour for the signal to get to your brain from your stomach letting it know that your stomach is full. If you eat too quickly you will get over-full.
 
Tip # 3:       Eat Often
 
Eat 5-6 small meals a day and you will never be hungry enough to eat large meals and you will make better food choices. At your 3 main meals you should eat Proteins the size of your palm, healthy fats the size of your thumb, fruits and grains the size of your fist and vegetables the size of your entire hand. The 2-3 snacks in between should not be as large as the 3 main meals but could be a fruit or some nuts/seeds or a vegetable juice, etc. 
 
Tip # 4:       Share meals
 
If you are dining out, don’t be afraid to share your meal with a friend or loved one. This will help control portions. If you take your time to eat slow and visit then you may find that the smaller portions actually will fill you up. 
 
Tip # 5:       Eat Smart
 
Don’t eat until you are full; eat until you are not hungry. Big difference!