One of our favorite parts of our BBS brochure is the portion size guide. It takes the guesswork out of your meal plan so you can get the nutrients you need to thrive. While knowing your portion sizes is important, it’s also important to put that into practice. Use these tips for effective portion control!
Measure your food. You won’t always be able to measure out your food, but it’s the easiest way to make sure you’re using portion control. If you can, use measuring cups or a food scale to keep track of how much you’re eating. You can also estimate portion sizes. For example, three ounces of meat, fish, or poultry is about the size of a deck of cards, and a cup of fruit or veggies is about the size of your fist.
Eat slowly. Did you know that it can take up to twenty minutes for your brain to register that you’re full? That means that if you eat quickly, you may find yourself reaching for an extra portion of food that you don’t really need. To combat this, eat more slowly and mindfully. Then, if you’re still truly hungry, try eating some of the free foods found in your BBS brochure!
Use smaller plates. Plate size may not seem like a big deal, but if you put the same amount of food on a small plate and a big plate, you’ll feel more satisfied with the small plate. That’s because you see the empty space on the big plate and subconsciously feel that you’re missing out. Use a smaller plate, and you’ll find it much easier to practice portion control.
Be careful at restaurants. Restaurants often have huge portion sizes, so don’t feel obligated to eat everything on your plate. If your meal is large, you can ask for a box to take some of your meal home. You could also try splitting an entrée with a friend, ordering an appetizer, or even trying something from the kids’ menu to keep your portions at the size you want.
Be mindful. We all know how easy it is for one handful of potato chips to become two, three, or even four when you’re eating in front of the television. That’s because when you’re distracted, you’re more likely to overeat. To combat this, practice being mindful and paying attention to what you’re eating. In addition to helping you practice portion control, this will make your meals more enjoyable!
Portion control is an important part of healthy living, so make it a priority. For more tips for taking care of your health, subscribe to the blog and check out our Facebook page!