Tips for Portion Control

What is Portion Control?

Portion control is all about managing how much food you eat during meals and snacks. It’s about understanding what the right portion size is based on your body’s needs, whether you're aiming for weight management, muscle building, or simply staying healthy. When you practice portion control, you make sure you're not overeating or missing out on essential nutrients.

Why is Portion Control Important?

When managing your weight, portion control isn’t just about cutting calories – it’s about fueling your body properly. Many times, we end up eating bigger portions than we realize, especially when dining out or eating pre-packaged food. Over time, this can lead to overeating. Here’s how portion control can help you:

Prevent Overeating: Being mindful of portion sizes keeps you from eating more than your body needs, avoiding that uncomfortable feeling of overeating.
Support Healthy Weight Management: By controlling portion sizes, you can more easily manage your calorie intake and meet your weight goals.
Enhance Digestion: Proper portion sizes help your digestive system work more efficiently, preventing issues caused by overeating.

Handy Portion Guide:

Your hands can be a great tool for estimating portion sizes! Here's how to gauge portions for each food group:

Grains, Starches & Fruits: About the size of your fist. This is roughly 1/2 to 1 cup of cooked grains or one medium piece of fruit (like an apple or orange).
Vegetables: The amount you can hold in both hands. Vegetables are low-calorie but packed with nutrients, so feel free to load up on them!
Protein: About the size of your palm and as thick as your little finger. This applies to meat, fish, tofu, or beans.
Fats: Limit to the size of your thumb or about 1 tablespoon. This includes healthy fats like olive oil, nuts, or avocado.
Dairy: 1 cup (250 mL) of low-fat milk or yogurt to give you a good dose of calcium and protein.

Use Smaller Plates and Bowls:

One simple trick to control your portions is to use slightly smaller plates, bowls, and utensils. Studies show that we tend to fill larger plates, which leads us to overeat without even realizing it. Choosing smaller dishes can help you feel satisfied with smaller servings, making it easier to manage your calorie intake.

The Plate Method:

The Plate Method is a simple way to build balanced meals without needing to measure every ingredient. It also helps you understand the proper portion sizes for each food group. Here’s how to do it:

Half your plate: Fill it with vegetables, especially non-starchy ones like leafy greens, broccoli, and colorful veggies. These are packed with fiber, vitamins, and minerals.
One-quarter of your plate: Add lean protein, such as chicken, fish, beans, or tofu. Protein keeps you full and helps with muscle repair and overall body function.
One-quarter of your plate: Include whole grains or starchy vegetables like quinoa, brown rice, or sweet potatoes. These provide fiber and steady energy.

Mindful Eating:

Mindful eating is about paying full attention to your food – noticing the colors, textures, and flavors, and tuning into your body’s hunger and fullness signals. By eating mindfully, you can avoid overeating, improve digestion, and build a healthier relationship with food.

How to Practice Mindful Eating for Portion Control:

Eat Without Distractions: Try to avoid distractions like TV, your phone, or work while eating. This helps you stay in tune with your body’s hunger and fullness signals.
Chew Slowly: Take smaller bites and chew thoroughly (about 20-30 times per bite). This gives your brain time to realize when you're full.
Pause Between Bites: Set down your fork or spoon between bites. This helps you slow down and gives your body time to signal fullness.
Listen to Your Body: Only eat when you’re truly hungry, not out of habit or emotion, to avoid overeating.

Mindful Eating Continued:

Mindful eating can help you stay in sync with your body’s natural hunger cues. A principle that ties into mindful eating is Hara Hachi Bu, a Japanese practice meaning “eat until you’re 80% full.” This idea is common in Okinawa, where it’s thought to contribute to the long lives of its residents. It encourages you to stop eating when you're satisfied, but not stuffed – a great way to avoid overeating and improve digestion.

How to Practice Hara Hachi Bu:

Serve a Moderate Portion: Start with a portion that satisfies your hunger, but doesn’t leave you feeling overstuffed.
Eat Slowly: Focus on the flavors and textures, taking time to chew thoroughly.
Pay Attention to Your Body: Stop eating when you start to feel full, even if there’s food left on your plate.
Pause Before Seconds: Wait a few minutes before getting more food to see if you’re still hungry. Often, you’ll realize that you're satisfied.

Mastering portion control can make a huge difference in how you feel day-to-day. By using tricks like the Plate Method and eating mindfully, you can enjoy all your favorite foods without overdoing it. It’s all about finding that sweet spot where you’re satisfied and energized, without the stress of counting every calorie.

Referenes:

1. HealthLink BC. (2023, March). Tips for maintaining weight loss. https://www.healthlinkbc.ca/healthy-eating-physical-activity/healthy-weights/tips-maintaining-weight-loss

2. Unlock Food. (2020, October). Tips to manage your food portions. https://www.unlockfood.ca/en/Articles/Weight-and-Health/Tips-to-Manage-Your-Food-Portions.aspx