In the battle for a healthy lifestyle, portion sizes are likely the culprit when you aren't seeing the results you expect. We fill our plates, taking up every square inch, mindlessly snack from large bags, and struggle to understand why the numbers on the scale just won't budge. Keep in mind, too big of portions for any food, whole and healthy or fatty and fried, can cause a set-back. Luckily, portion control is not about deprivation; it's about engaging in mindful eating to create lifelong, sustainable habits.
Why Portion Size Matters
Oversized portions, whether it comes a home cooked meal or a restaurant, contribute to:
Overeating: Larger portions lead to consuming more calories than our bodies need. This ultimately leads to weight gain and can contribute health complications including high blood pressure, heart disease, insulin resistance, and diabetes.
Nutrient imbalance: When our plates overflow with calorie-dense foods, there is less space for nutrient-rich options like fruits, vegetables, and whole grains. The Western (AKA American) Diet is notoriously low in nutrient-rich foods which, if consumed consistently over-time, can lead to the issues stated above and more.
Ignoring hunger cues: Eating quickly and mindlessly can disconnect us from our body's natural satiety signals, leading to overconsumption.
Taking Control: Strategies for Smarter Portions
Here are some practical tips to help you master portion sizes and mindful eating:
Downsize your dinnerware: Try using smaller plates and bowls to create the illusion of abundance with less food (I will be honest, this works for some and not others - if you go back for seconds or thirds using a small plate this method may not be for you).
Use measuring tools: Measuring cups, spoons, and a food scale become your allies, ensuring accurate portion sizes. If there are foods you tend to eat multiple times per week, start by measuring/weighing them. After a few times, you should remember about how much of the food you are eating and can eyeball it (if you trust yourself that is).
Implement the "Plate Method": Fill half your plate with non-starchy vegetables, a quarter with lean protein, and the remaining quarter with whole grains.
Pre-portion snacks: Divide snacks into single-serving containers to avoid mindlessly munching from larger packages. If this doesn't work for you, try spending a little extra money and buying single-serving snacks in the stores such as pretzels, nut mixes, dried fruits or vegetable chips, or popcorn.
Practice mindful eating: Eat slowly, savor each bite, and pay attention to your body's hunger and fullness cues. When eating, sit at a table and remove all electronic distractions.
Stay hydrated: If a short amount of time has passed from the time you last ate and you are hungry, try drinking water or a low calorie, unsweetened beverage. Most Americans do not consume adequate amounts of water so your hydration status may the issue. Try drinking about 30mL per kilogram of body weight (divide your weight in pounds by 2.2 to calculate weight in kilograms). *Talk to your doctor before trying this if you have any medical conditions that may be impacted by fluid intake.
Beware of hidden calories: Read food labels and be mindful of added sugars and fats, which can be deceivingly calorie-dense. Try to pick foods with small ingredient lists (5 or less) and chose more fresh/whole foods
Remember:
Portion control is not about restriction. It's about consciously choosing the amount of food that nourishes your body without exceeding its needs.
Listen to your body. Don't force yourself to finish everything on your plate if you're feeling full. Put leftovers in the fridge or freezer and enjoy later.
Make gradual changes. Start with small adjustments, and gradually build upon them to create lasting habits.
By incorporating these simple strategies into your routine, you can gain control over portion sizes, promote mindful eating, avoid diet related set-backs, and ultimately, empower yourself to achieve your health and wellness goals.
Have questions? Submit them on the "Ask Brit" page.
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