Tip 4. Mastering Portion Control: Achieving Balance on Your Plate
Practicing portion control is essential for maintaining a healthy weight and preventing overeating. One effective strategy for managing portion sizes is to use smaller plates and bowls. This simple change can make it easier to serve yourself appropriate amounts of food and trick your brain into thinking you’re eating more than you actually are.
When building your plate, aim to fill half of it with vegetables, a quarter with lean proteins, and the remaining quarter with whole grains or starchy vegetables. This balanced approach can help ensure that you’re getting a variety of nutrients while still controlling your calorie intake.
In addition to using smaller dishes, you can also practice portion control by being mindful of serving sizes. Familiarize yourself with recommended serving sizes for various foods and use measuring cups or a food scale to help you stay on track. Over time, you’ll become better at estimating portion sizes without the need for measuring tools.
Another helpful technique for managing portions is to listen to your body’s hunger and fullness cues. Eat slowly and pay attention to how you feel as you eat. By doing so, you’ll be more likely to recognize when you’re satisfied and stop eating before you become overly full.(4)
