Tips to Portion Control

Portion control is important because it allows you to have a tight handle on how many calories you are presumably taking in. This means eating what your body needs instead of mindlessly overindulging! 

Portion vs. Serving

These two words may be used synonymously when describing specific topics, but should not be used interchangeably when describing food and the meals that we eat.

Do not fret! Within every portion of any meal, there are servings. MyPlate is a great visual in order to help you understand what each food group’s serving should look like

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Portion Control Tips

Don’t let big portions get the best of you! Portions can be out of control when dining out, and may even be an issue when cooking meals at home. But know this: there are plenty of ways to counter problematic portions.

Understanding these servings, and serving sizes are going to be your saviour in tricky situations like these because it will help you dictate your portion size.

 

Image result for healthy plate

 

To learn more about serving sizes, visit https://www.choosemyplate.gov/MyPlate.de43

Visualize your portions! Study the MyPlate diagram or purchase a pre-portioned plate that has determined food groups. Learn and understand what different measurements may look like! Refer to the comparisons below to help assist you.

Measuring cups are so underrated! They can be an easy, useful tool to make sure you’re not overdoing a specific food. Keep your measuring cups handy, or purchase some that you’d be interested in showing off! Check out the World Market for some great counter-pleasing options: http://www.worldmarket.com/search.do?query=measuring+cups

Food scales are another great way to make sure your portions are controlled. Food analysis food scales are also available and can be a great option to assure you’re portioning out your food correctly. We’d recommend something like the “perfect portions” nutrition scale (include link)

Prep Meal prepping for the day, week, or an event can assist you in controlling portions. Having pre-portioned meals takes the thought out of how much you should serve yourself at breakfast, lunch, dinner, and snacks. Plan to follow a recipe, so you know where your calories are coming from – and prioritize some time to get things cooking. When you’re done, get yourself some mason jars or Tupperware to stock your fridge or freezer for the future.

Track! Mobile apps can be your best friend when tracking portions. Not only are they going to give you a record to be accountable for, but they’ll help you understand serving sizes because that is how they are measured in each database. Sometimes just plugging in your meal can be eye-opening to how many calories you may or may not be consuming. We recommend My Fitness Pal and Lose it.

Split it! When dining out, split your meal. Eat one half and either share or box the other. If you plan on taking the other half home with you, box it immediately -if half of your portion is out of sight, it’ll be out of mind!

Veg it up! As mentioned above, vegetables are the food group lowest in calories and most of us don’t get enough (in fact, it’s hard to get too many).   Swap out calorie-rich foods, sides, and snacks with non-starchy veggies. Not only can you eat a bunch, but they’ll fill you up better because of the water and fibre content. Not to mention they’re full of wonderful body-pleasing vitamins and minerals!

Date: 15. Dec. 2018

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Published by thatblackirishfitgirl

Welcome to my Blog, I post everything relating to health, nutrition, and fitness. My name is Bola! I'm a Certified Community Nurse Aide and a Fitness addict. Thanks for stopping by!

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