Have you ever noticed just how big that plate of pasta or that juicy 12oz steak from your favorite restaurant is? A lot of these dishes are easily enough for 2, maybe even 3 people. So, do you portion out your meal appropriately and only eat half or just go all in and clean your plate? Portion control can be difficult and these HUGE restaurant servings don’t make it any easier.
Practicing portion control is not just something you should do when you’re trying to lose weight. Controlling your portions is essential for good health and nutrition as well as your relationship with food. It’s also important to note that it’s just as easy to under-eat as it is to overeat and both can have negative effects on your health. Here at fit-flavors we’re strong believers in portion control and we want to make it one less thing for you to stress about.
You can master portion control with these 5 tips:
1. Measure your portions
Measuring your portions is a sure way to make sure that you are eating the right amount of fruits, vegetables, whole grains, proteins, oils, nut butters, nuts and seeds. Using a kitchen scale to weigh your food is the most accurate way to measure portion sizes. You can also utilize wet and dry measuring cups to achieve proper portions as well.
If you keep a kitchen scale and set of measuring cups on you at all times then you’re the real MVP! But for the rest of us, there’s an easier yet still accurate way to measure your portions. Use your hands! I would hope those are available to you at all times. Make a fist.
- One fist = a serving of fruits, vegetables, whole grains, or starchy vegetables.
- Palm = a serving of protein
- Handful = a serving of nuts
- Thumbs up = a serving of fats (olive, coconut, canola oil), or nut butters
Download our Hand Portions Guide to hang on your refrigerator or pull up on your phone for a quick and easy way to remember each serving.
2. Drink water before eating
Do you ever find yourself still a tad bit hungry after finishing a meal? Staying hydrated is extremely important for your health and it will also naturally assist with portion control. Drinking a glass of water before a meal will make you feel fuller which will lessen your chances of going back for seconds and over doing your portions.
3. Use smaller plates
Start eating off of smaller plates and bowls. Using larger plates can make your appropriate portions appear smaller, which can lead to overeating.
Before you ditch your current dinnerware, try eating your pre measured portions off of them. Is there a lot of open space? You may be surprised to find out that you've been eating double your portions this whole time. Get smaller plates based on your portions so that your food fits perfectly. It will make it easier to control your portions as well as eliminate the option to pile on more food.
4. Eat Slower
We’ve all had that moment where you’re starving and finally get some food in front of you. You quickly scarf it down like its your last meal. Then you sit back and take that deep sigh from eating too fast and being too full. Eating fast makes you less aware that you are getting full.
Slowing down and being more conscious while you’re eating can reduce the amount of food you eat in one sitting. Focusing on your meal without rushing and distractions is important for your relationship with food because you’re likely to eat intuitively and be more mindful of your portions. Set the scene; try eating in a room without a TV, close your laptop, and turn your phone on silent.
5. Utilize pre portioned meals
Mastering portion control takes patience, practice, and time. Life happens and it gets hard to constantly monitor your portions when you may have work, school, or a family to take care of. Thankfully you have the option to eliminate the time hurdle with a meal prep company. Buying your meals already properly portioned saves you time and still teaches you portion control.
Maybe you just need some help getting started with portion control. fit-flavors meals are pre portioned, already cooked, and proven to make portion control effortless.
Don’t be intimidated by portion control! With these tips and tricks you’re on the way to mastering portion control and a healthier lifestyle.