Proper portion control saves money and time, improves digestion, and helps reach or maintain a healthy weight for all body types. It sounds simple in theory, but it can be difficult to execute – especially if you love to eat! Don’t worry, we’re here to simplify things for you! Take a look at our 6 tips below and conquer portion control once and for all.
1. Plan Ahead
Schedule set mealtimes for yourself. If you know your next meal is at noon, you may be less likely to eat that donut at 10am.
2. Portion It
Use a nutrition calculator like this one to learn how what a proper portion looks like and eat only that. Avoid snacking from a large container, because it’s hard to tell how much you’ve actually eaten.
3. Plate It Up
Use a medium size plate, about 10 inches in diameter. Fill half with vegetables and fruit, ¼ with protein, and ¼ with starch. Seeing your food and its quantity helps your brain know when you’re full.
4. Eat Protein-Rich and Fibrous Foods
Foods rich in protein and fat are especially satiating. Look for healthy sources, like avocados, nuts, and, of course, kefir. Fibrous foods like fruits, vegetables, and whole grains will also help you feel full. Try this cleansing green smoothie to incorporate both.
5. Chew, Chew, Chew
Digestion begins in the mouth, so be sure to chew your food properly. Take a few moments to take deep breaths during mealtime, to help you stay present and eat mindfully.
6. Just Walk Away
Your stomach is slow to tell your mind when it’s properly satiated. After you’ve finished an appropriate portion, walk away and do something else that is personally gratifying.