A Nutritious Guide to Portion Control

I’m a big believer that my eyes are bigger than my stomach. The other week I had several moments where I knew that I was/should be done eating, but continued to eat. It happens.

Why though? We’re so fortunate that food is so abundant. There’s no escaping it, but that can distort our ability to know how much food that we actually need. Add to the mix that our individual needs can vary from day to day.

One of the most common things that I work with clients is understanding portions. It’s not an easy thing to do, with different needs, lifestyles, goals, attachments, and potential psychological issues. I am a believer that our bodies do tell us when we are satisfied versus when we are full. It takes practice and it takes time. I always encourage clients to focus on one meal or snack at a time.

Here is a list that of tips to help you get there:

  1. Use smaller dinner plates, bowls, serving platters, etc.
  2. Slow down! Take time to chew your food. Count the number of times that you chew. Is it less than 20 or even 10? It may feel awkward at first, but in time it will become natural.
  3. Enjoy your feel. Really taste each bite.
  4. Put down your fork, knife, or spoon between bites. This will make you slow down.
  5. Have a snack with some protein a few hours before your next meal to help control your appetite and keep blood sugar levels stable.
  6. Use your palm as a measuring tool. Serve carbs and proteins about the size of your palm.
  7. Do not eat when anxious or stress. Take some deep breathes, take a walk, work out, or drink some water or tea.
  8. Remember that food is abundant!
  9. Enjoy a treat once in a while. This will help prevent binge eating and help you feel satisfied. It’s OK to choose to give in to a craving. You are in control of the craving, and will have a small reasonable portion of whatever it is that you are craving. Enjoy it!


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