Control Portion Size

Make It More Fun By Using a Variety of Small Dishes

The President’s Council on Sports, Fitness & Nutrition has 2 important tips for controlling portion size. I could not agree more.

1) Use Smaller Plates to Control Portion Sizes

The Same Amount of Brown Rice Pasta – 2 Different Plates

One of the top secrets of healthy eating is to use portion-control tricks ;o)

Downsize Portions

If you start downsizing to healthy portions, most likely your body will downsize as well. If you put a smaller portion on a smaller plate, it still looks full!

Check Food Labels

Higher In Added Sugars is >10% of Daily Intake

Check food labels for added sugars and saturated fat content if your are not sure how healthy the food is you are about to eat.

If you choose to eat a food high in added sugars and saturated fat, eat less of it! Again, put it on a small plate so it looks like you still eat a full plate of something you enjoy eating ;o)

Good vs. Bad?

You Can Eat A Wider Variety When Using Smaller Containers

I do not believe in categories such as ‘good’ and ‘bad’ food. I recommend to focus on eating healthy food sources, and add less-healthy food. Over time you will lean how to gauge what is healthy, and you will eat more of it.

2) Don’t Overeat By Cleaning Your Plate

You do not have to clean your plate or bowl if you’re full, instead save leftovers for tomorrow’s lunch.

Choose Wisely What You Put In Your Bowl

It seems like many people have it ingrained into their brain that leaving something behind is a waste. Surely nobody wants to waste any food, but it needs a different approach.

Learn how to put less on your plate and eat responsibly in case somebody else filled your plate, like when eating out.
This is one of the keys to successful weight management.

Mastering To Leave Left-Overs

Once you learn how to ‘walk away’ from a plate which still has something on it, or put up a bag of cookies which is still half-full, you have clearly mastered an important skill.

It is OK To Leave Left-Overs

Instead of throwing it away, box it up, and freeze it if possible.

Restricting Yourself Is Not Helpful

Use Healthy Ingredients and Eat Small Portions

Health eating is not about restricting yourself. It should be your CHOICE to do something good for your body!

Start every meal with fruits or veggies to fill your hunger with healthy foods. Then eat foods you really enjoy eating which might be less healthy. Since you are already half-full, you will naturally eat less of the high energy-dense foods.

Portion Sizes Are Highly Individual

Post-workout Fueling Requires to Replace Energy

Remember, portion sizes depend on the age, gender, and activity level of the individual. If you fill a large plate several times a day and eat all of it, you are more likely to overeat. Keep the larger plates for days with increased activity times, such as after long workouts on the weekend.

Link To More Healthy Eating Tips
President’s Council on Sports, Fitness & Nutrition
https://www.hhs.gov/fitness/eat-healthy/how-to-eat-healthy/index.html

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