Mastering portion control: tips for a healthier lifestyle
Whether you're trying to lose weight or simply want to maintain a healthier lifestyle, you probably already know it's important to keep portion control in mind.
Sure, eating a plate of vegetables is healthier than eating a plate of pasta or a bowl of ice cream, but it doesn't mean we should ban ourselves from enjoying our favourite comfort foods.
What is portion control?
Portion control helps you manage how much food you eat in one sitting. You'll figure out how many calories you want to consume and then select the amount of food accordingly.
Whether you’re trying to lose weight or fuel yourself more appropriately, Vinny Kodamla, a nutritionist at Lloyds Pharmacy, shared a few simple portion control tips to help you reach your goals.
“The key to eating a balanced diet is to eat a wide variety of foods in appropriate amounts. If your portions are too big, it will be harder to control your weight.
“Overeating certain foods can also put you at risk of serious lifelong medical conditions such as type 2 diabetes,” said Kodamla.
Check food labels
Make sure you know what portion size the nutrition information on your food packaging relates to. It may be different depending on the amount you’re eating.
Use smaller dinnerware
Evidence suggests the size of the bowls, plates, and glasses we eat and drink from can unconsciously influence how much we eat.
Using large plates, for example, can lead to overeating. Try reducing the size of your plates, bowls and even serving spoons to reduce the amount you're putting on to your plate.
Portion your snacks
Eating directly from large packages can lead to mindless eating, overeating, and less awareness of appropriate portion sizes. Pouring a portioned amount of your snack into a bowl reduces the chance of going back for more.
Weigh your food
Many people who are trying to lose weight find that weighing their food helps them to understand how much they’re eating and how many calories they’re having.
Use measuring utensils
Understandably, some people find weighing out food inconvenient. Measuring food by volume may be easier. You can either use measuring cups and spoons, or a portion size guide.
Use your hands to measure
If you’re ever without food scales or measuring utensils, your hands can be used as a rough portion control guide. Protein portions should be the size of your palm, carbs should be limited to the size of a clenched fist and fats should be index finger-sized.
Stretch your favourite recipes
You can still make the recipes you love while on your weight-loss journey. Try making five portions out of a recipe that serves four, for example. You could bulk up the meal by serving vegetables on the side.
Avoid serving dishes on the table
Having serving dishes on the dinner table can tempt you to go back for a second helping. Serve yourself at the kitchen counter and put any leftovers in a container straight away to avoid temptation.
Eat mindfully
Studies have shown eating while you’re distracted can mean you miss the physical and visual cues that you’ve had enough to eat, leading to overeating. Avoid mindless eating by taking a break from your phone and not watching TV while you eat.
Be cautious when dining out
Supersized portions can be hard to avoid when you’re eating out and it’s easiest to avoid temptation if the food isn’t on your plate to start with. If your goal is weight loss, ask for a smaller portion or say no to high-calorie sides like the bread basket or fries.