We’ve all been there, eaten far too much and had instant regret. While there’s nothing wrong with this happening every now and then, it does become a problem if you are eating too much every day. That’s where portion control comes in. Eating healthy foods won’t have the desired effect if you are eating too much of it. To see results and to reap the benefits of healthy eating, controlling your portions is a must. But that doesn’t mean that it can’t be fun. Follow our simple steps to ensure perfect portions.
Portion Control Guide:
Start all of your meals with a glass of water - drink at least 30 minutes before you eat and you’ll be well hydrated and won’t feel like eating as much in one sitting.
Measure portions with your hands
Use your hands - when we say this, we don’t mean that you have to literally eat with your hands. What we mean is measuring out your portions using your hands. Hand size correlates to your body size, ensuring the measurements are accurate for your body type.
- High-protein foods - palm-sized serving for women and two for men
- Vegetables - a fist-sized portion for women and two for men
- High-carb foods - one hand portion for women and two for men
- High-fat foods - a thumb-sized portion for women and two for men
Measure portions with your plate
Use your plate - like your hands, your plate is a great guide as to how much you should be eating. Remember that every one of you will have different body types and different requirements, use the below as a rough guide. You can even buy portion control plates that will help you on your journey.
- Vegetables - half a plate
- Protein - a quarter of a plate (meats, dairy and beans)
- Carbs - a quarter of a plate (wholegrains and starchy foods)
- High-fat foods - half a tablespoon (cheese, oil and butter)
Eat more slowly
Not only can eating quickly make you feel sick or bloated, it's likely that quick eaters can consume a lot more calories before they get the 'full' signal from the stomach. People eat more than they normally would and often feel uncomfortable afterwards.
Take your time when eating and really enjoy your food. This will decrease your intake and make you feel full when you actually are! Remember to take small bites and chew every mouthful five or six times.
Avoid Grab Bags, Sharers, Family Size and Going 'Large'
Don’t eat straight from that family-sized bag - we all know the struggle that comes with opening a bag like this in front of the TV and before we know it - it's empty! We’ve all done it. But to avoid this take out a handful and put in a bowl and put the bag away! Avoid all temptation and you’ll start to see the benefits.
Remember, remember, remember:
We’re all individuals and these are only guidelines. They might not work for everyone as they are and may need some tailoring, but this is easy to do once you have the basics down. Portion control isn’t just important when it comes to weight loss, it’s important to have a healthy relationship with food for your overall mental wellbeing.