Portion Control Strategies and How to Eat

Many of us know what to eat but are never taught HOW to eat. Portion control is an important aspect of how we eat. Here are some strategies to help you with portion control:

1. Measure Portions: Use measuring cups, a food scale, or visual cues to understand proper portion sizes. This can be especially helpful for foods that are easy to overeat. Using your hand as a guide for portion control is a convenient method that doesn't require measuring tools. Here's a general guide for using hand portions for nutrition:

Protein:  

Palm: Use the size and thickness of your palm to estimate the protein portion. This typically corresponds to about 3-4 ounces of cooked meat, poultry, or fish.

Vegetables:

Fist: Your closed fist can give you an estimate of a serving of vegetables. Aim for at least two fist-sized servings in a meal.

Carbohydrates:

Cupped Hand: Use your cupped hand to estimate a serving of carbohydrates like rice, pasta, or grains. This is roughly one cup or a standard serving size.

Fats:

Thumb: The tip of your thumb can help you estimate a serving of fats and oils. This includes things like butter, oils, or nuts.

Snacks:

Handful: When it comes to snacks like nuts or pretzels, use your cupped hand to gauge a reasonable portion size. Nuts are calorie dense so counting out 10-12 rather than a cupped handful makes sense.

Keep in mind that these are general guidelines and may need to be adjusted based on your individual needs, activity level, and specific dietary requirements. Here's a sample meal using hand portions:

• Protein: Chicken breast the size and thickness of your palm.

• Vegetables: Two fist-sized servings of mixed vegetables.

• Carbohydrates: One cupped hand of cooked quinoa.

• Fats: One thumb-sized serving of olive oil used in cooking or as a dressing.

2.  Practice Mindful Eating: Pay attention to your body's hunger and fullness cues. Eat slowly, savoring each bite, and stop when you feel satisfied. Eating slowly and mindfully can have several health benefits, including better digestion, decreased overeating and increased satisfaction from meals. 

Here are some strategies to help you eat slowly and mindfully:

• Set aside time for meals:

  • Allocate dedicated time for your meals without rushing. Avoid eating on the go or in front of the TV or computer.

• Use smaller utensils:

  • Opt for smaller utensils, such as a teaspoon or smaller fork. This can naturally slow down your eating pace.

• Chew thoroughly:

  • Make a conscious effort to chew each bite thoroughly before swallowing. This aids in better digestion and allows you to savor the flavors.

• Put down utensils between bites:

  • Place your utensils down on the table between bites. This encourages you to pause and be mindful of each mouthful.

• Take smaller bites:

  • Cut or break your food into smaller pieces. This not only helps you eat more slowly but also allows you to appreciate the taste and texture of each bite.

• Engage your senses:

  • Pay attention to the colors, textures, and aromas of your food. Engaging your senses enhances the overall eating experience.

• Practice mindful breathing:

  • Take deep breaths before starting your meal. Practice mindful breathing throughout the meal to stay present and focused on the act of eating.

• Appreciate the flavors:

  • ake a moment to savor the flavors of your food. Be mindful of the different tastes and textures, and try to identify specific ingredients.

• Be aware of hunger and fullness cues:

  • Pause periodically during your meal to assess your hunger and fullness. This helps you avoid overeating and promotes a healthier relationship with food.

• Create a pleasant environment:

  • Eat in a calm and pleasant environment. Turn off distractions like TV or electronic devices to fully concentrate on your meal.

• Practice gratitude:

  • Before you begin eating, take a moment to express gratitude for the food in front of you. This can help shift your focus to the experience of eating.

• Slow down with water:

  • Take sips of water between bites. This not only helps with hydration but also encourages a slower eating pace.

Remember that incorporating these strategies may take time and practice. It's about building a habit of mindfulness around your eating habits for long-term benefit

3. Divide Your Plate: Half of your plate consists of vegetables, a quarter is protein, and a quarter is carbohydrates. This helps create a balanced meal.

4. Use Smaller Plates: Using smaller plates can trick your mind into thinking you have a full plate, even if the portions are smaller.

5. Pre-Portion Snacks: Instead of eating snacks directly from the package, portion them out into smaller containers or bags. This prevents mindless overeating.

6. Limit Liquid Calories: Be mindful of liquid calories from beverages like sodas, juices, and alcoholic drinks. Opt for water, herbal tea, or other low-calorie options.

7. Listen to Your Body: Tune in to your body's hunger and fullness signals. Eat when you're hungry and stop when you're satisfied, not full,  even if there's food left on your plate.

8. Choose Nutrient-Dense Foods: Opt for foods that are rich in nutrients and fiber, as they can help you feel full with smaller portions.

9. Plan Ahead: Plan your meals and snacks in advance. This can help you make healthier choices and avoid impulsive overeating.

10. Be Aware of Emotional Eating: Emotional eating can lead to overconsumption. Find alternative ways to cope with stress or emotions, such as going for a walk or practicing relaxation techniques.

Remember that everyone is different, and finding the portion control strategy that works best for you may involve a bit of trial and error. Additionally, it's essential to consult with a healthcare professional, a registered dietitian, nutritionist or nutrition coach for personalized advice based on your individual needs and health goals.

With gratitude and in good health,

Amirra Besh

Nutrition Coach
Evolve Health & Nutrition
“Empowering individuals to evolve simple daily habits for sustainable health”