Simple Ways to Control Portion Size

Arab Weather - Your Beauty - The issue of controlling the size of food portions is one of the most important factors that help maintain a healthy weight and promote healthy eating habits. With the increase in the variety of foods and the change in eating methods in the modern era, it has become easy to eat large quantities without realizing it, especially when eating fast food or eating outside the home. Controlling the size of portions is an effective and simple step to achieve a balance in the calories consumed by the body, which contributes to avoiding unwanted weight gain.

Portion control doesn't have to mean following a strict diet. It can be part of a healthy lifestyle that allows us to enjoy food without overindulging. This requires being aware of how to distribute essential nutrients such as proteins, carbohydrates, and vegetables, as well as using helpful tools such as small plates or measuring cups to estimate quantities. By adopting these habits, we can improve our relationship with food, feel full faster, and achieve better health results in the long term.

The most important ways to control the size of food portions

1. Understanding serving size : It's important to differentiate between serving size and portion size; the former is what appears on food labels, while the latter is what you put on your plate. You can identify the appropriate portion by carefully reading food labels, especially since some of them are based on outdated standards and do not match the modern serving size.
2. Measuring quantities once : You don't need to use a food scale every day, but you can measure quantities once or twice to get a sense of the right size. For example, find out how much one cup of cereal is in your regular bowl.
3. Reducing the size of the plates : Using smaller plates is an effective trick; when you serve food on smaller plates, you tend to eat less, and using contrasting colors for the plates and food helps control the amount you eat.
4. Use small baking molds : You can use small cake molds to prepare your meals individually, which makes it easier to control the portion size and ensures consistent quantities in meals.
5. Avoid eating food directly from the package : Eating food from the package can easily lead to consuming excess amounts without realizing it. Instead, put a specific amount on a small plate and stop when you are done, which helps control the calories consumed.
6. Be aware of your surroundings : Studies show that your surroundings, such as family atmosphere, lighting, and sounds, can affect the amount of food you consume. Try to eat in a quiet environment and with people who share your health goal. This will help you focus on the quality of your food and the amount of portions.
7. Daily food log : Tracking and recording what you eat daily can raise awareness of eating habits and help you discover habits that may need improvement. There are many apps that help you track your meals and determine portion sizes in an organized way.
8. Water first : Drinking a glass of water before starting a meal can help reduce the amount of food consumed, as the body can sometimes be tricked into thinking it is thirsty and hungry.
9. Monitor the amount of proteins and carbohydrates: When eating a balanced meal, it is preferable to allocate half the plate to vegetables and fruits, a quarter to whole grains such as brown rice or quinoa, and a quarter to healthy proteins such as white meat or fish. This distribution helps control the size of portions and provides useful nutritional diversity.

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