Easy Portion Tips to Stay on Track With Your Diet
Maintaining a healthy diet doesn’t mean giving up your favorite foods — it’s more about how much and how often you eat. Practicing portion control is a practical and sustainable way to support your health and weight goals without extreme restrictions.
Here are simple portion control tips that can help you stay on track:
1. Use Smaller Plates and Bowls
Psychological studies have shown that using smaller dishware can help reduce the amount of food you serve yourself. A smaller plate can make a modest serving look more satisfying.
2. Learn Visual Cues
If measuring everything sounds tedious, visual cues can help:
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A serving of protein (like chicken or tofu) should be about the size of your palm.
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One cup of vegetables is about the size of your fist.
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A serving of fats (like butter or oil) should be about the size of your thumb.
3. Pre-Portion Snacks
Instead of eating straight from a bag, portion snacks into small containers or bags ahead of time. This prevents mindless eating and helps you stay aware of how much you’re consuming.
4. Slow Down and Savor
Eating too quickly can lead to overeating. Take time to chew your food and enjoy the flavors. It takes about 20 minutes for your brain to signal that you’re full.
5. Avoid Eating from the Package
Eating directly from a container makes it hard to gauge how much you’ve eaten. Serve your food on a plate or bowl to keep portions in check.
6. Stay Hydrated
Sometimes thirst can be mistaken for hunger. Drink water regularly throughout the day and consider having a glass of water before meals.
7. Be Mindful of Seconds
Before going back for more, pause and assess if you’re truly still hungry. Giving yourself a few minutes can help prevent overeating.
