Portion Control Helps Weight Control
What is it with restaurants? Maybe they get too many complaints about small portions, but it’s like they’re in a contest to see how much food they can fit on a plate.
The problem is no better when we get to fill our own plate at a buffet. The idea of “all-you-can-eat” might sound good economically, but overeating is never good.
You can give your weight loss efforts a huge boost by simply reducing the size of the portions of food you eat.
But What if I’m Still Hungry?
Eating more isn’t the only way to stop hunger pangs.
1. Eat Slower. Take the time to savour each mouthful. When you eat too fast, your brain does not get the signal to stop the hunger pangs until after you overeat. Taking your time to eat will make you feel full with less food.
2. Reduce Fatty Foods. While we need to get our calories from all the food groups, we tend to eat more fats than we need. Choose leaner cuts of meat and low-fat dairy products..
3. Choose More Filling Foods. Eat more whole grain foods, beans and lentils. These all take longer to digest and keep you satisfied for longer.
How Do I Know What is the Right Portion Size?
You don’t need to carry around a weigh scale to get the proper portions. Use the following guide to help you visualize the right serving sizes:
- Protein/Meat 4 oz. – the size of your palm or a deck of cards
- Carbs/Pasta/Grains ½ cup – the size of a tennis ball cut in half
- Fruits 1 cup – the size of a tennis ball
- Cheese 1 oz. – the size of four dice or your thumb
- Potato Medium serving – about the size of a computer mouse
- Peanut Butter/Butter 1 tsp – the tip off your thumb
- Bread 1 slice
- Vegetables ½ cup cooked – the size of a tennis ball cut in half
- Lettuce 1 cup – the size of a tennis ball
- Milk/Yogurt 1 cup – the size of a tennis ball
If you’re serious about weight management, you’ll look for alternatives to overeating as a way to reduce hunger pangs. A professional nutrition consultant will help you stop feeling hungry while managing the portions of food you eat so you can achieve your weight loss goals, get the proper nutrition and stay healthy.