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Pointers for Portion Control

By Sara Butler

How much you eat is just as important as what you eat. In today’s world, extreme portion sizes have become the norm, making it tough to judge how many portions you may be eating at once. Taking control of portion sizes in your life helps to keep you healthy, so here are a few portion pointers to help get you on track!

Make Sure to Measure

When you’re at home you should have your measuring spoons and cups handy. That way, you can size up your portions before eating them. It’s not something you’ll need to do until the end of time, but it is something you should do until you have a better grasp of portion size. Do you really know what a cup of quinoa looks like on a plate? Measure out your food for a few weeks until you get the hang of it.

Do a Dishware Downsize

You know those little tiny shrimp forks that look so cute but never get used? Well, bust those suckers out! Quite often, your eyes can be larger than your stomach, even when you’re trying to measure out the same amount of a food, if you have different sized bowls, then it’s tough to eyeball. To combat the tricks your eyes play on you when it comes to portion sizes, switch to smaller plants and cups. Use your large soup bowls for broth-based soups, vegetables, and fruit, reserving small bowls for treats.

Get Resourceful at Restaurants

When you’re out eating with friends and family, you have to face the portion challenges that lie ahead! The average portion served at a restaurant is enough to feed two or even three people. So, take back control of portions by sharing an entrée or asking your server for a box the minute it’s set down in front of you so that you can put half away at once. That’ll help keep you on track.

Create the Perfect Plate

One visual strategy used for portion control is to reduce starch and protein portions by bulking up your vegetable portions. On a standard nine-inch plate, fill half of it with veggies. Then, divide the remainder of the plate in two, half for starchy foods and the other half for protein. This ensures you get enough vegetables with each meal and that you keep your calories in check.

Portion control is the cornerstone of healthy eating, so use these tricks to help you get healthier!

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Orlando, Fla.

 

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