Portion Control Starter Tips

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Portion Control

There’s an age-old debate as to what matters most: diet or exercise? Though both are extremely important when it comes to good overall health, it seems that the scale tips in favor of diet.

In today’s blog, we’re tackling the topic of portion control.

According to the American Heart Association, adults consume an average of 300 more calories per day than they did in 1985. This is a result of our society’s portion distortion.

In case you need a refresher, we’re inviting you to brush up on your skills with our crash course on portion control and some easy-to-remember tips.

Pre-portion temptations

As is with everything in life, moderation is essential. This notion especially holds true when talking about tempting treats. Rather than depriving yourself or overeating, be sure to pre-portion into small containers; individual servings. The bigger the package, the more likely it is that you will mindlessly munch and derail your diet.

Smaller plates, bigger rewards

It’s a logical equation. The bigger the plate, the more likely you are to fill that plate with extra food. So, by using a smaller plate, you’ll trick your mind into thinking that you’re having a bigger meal than you actually are. A bigger plate encourages us to eat more and underestimate the amount of calories that you’re consuming. On a day to day basis, make an effort to swap your normal dinner plates for side plates instead.

Take a breather

It’s a fast-paced world – we get it. When it comes to meal time, we’re likely rushing around to get to the next activity. But, if you want really be mindful of how much you’re consuming, take your time when eating. It takes your body up to 20 minutes to register that you’ve had enough to eat. So if you’re rushing to eat and grabbing for a second serving without even thinking, you can be doing yourself a disservice. Solve this problem by taking smaller bites and waiting until your mouth is empty before taking another bite. It’s this technique that will actively help you portion your foods and avoid overeating.

Serve yourself

When dining at home, an easy way to portion the amount of food that you’ll eat at a meal is to serve your food on an individual plate. Rather than bringing the food dishes to the table where you have easy access to additional servings, make it a point to put the excess food out of reach which may discourage overeating. As we said in the latter tip, take your time and actually enjoy the food that you’re eating and you’ll find that you might feel fuller a lot faster.

Now that you have these four tips in mind, we hope that you’ll use them along your journey to take the healthy steps towards a healthier you!

Copyright Jokari/US, Inc., 2016

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