Whether you’re trying to lose weight or simply want to maintain a healthier lifestyle, you probably already know it’s important to keep portion control in mind. Sure, eating a plate of vegetables is healthier than eating a plate of pasta or a bowl of ice cream, but that doesn’t mean we should forbid ourselves to enjoy our favorite comfort foods. In an effort to make a healthy portion-controlled diet a part of our daily lives, we caught up with a few nutrition experts to give us some of their best tips to control portion sizes. So, before you load your plate, keep some of these ideas for portion control in mind.
1. Visually portion your plate.
A good rule of thumb recommended by the majority of dietitians is to keep track of how you fill your plate. In general, try to fill about three-quarters of your plate with vegetables and lean protein. If you do this, says Nicole Stefanow, M.S., RD, you can “have the freedom to fill the remaining portion of your plate with whatever goodies you choose guilt-free.” If you want an easy way to keep your portions in check, remember this simple mantra from Stefanow: “Fill half your plate green, a quarter-plate lean, have no guilt to lick your plate clean.”
2. Use your hands.
At the most simple level, Kayla Girgen, RD, founder of Nutrition Untapped, has an easy visual to maintain proper portion control (without using a measuring cup or scale): your hands. “I like using hands to estimate food portions because they are representative of the person,” she says. “For example, if you are serving a meal for yourself, spouse and your children, using each person’s fist as an estimate for meal size helps keep portions in check and appropriate to the individual.” Use one fist to portion out snacks, and two fists for meals.
For anyone who doesn’t want to guess, there are also healthy-eating tools available to purchase, such as food portion-control cups that are labeled with the type of food to measure out how much you’d need per meal.
3. Don’t skip meals.
When it comes to portion control and planning for big events with a full menu (like holiday feasts or just a planned night out on the town), it’s never a good idea to skip meals to save up calories. “It almost never works and ultimately leads to [binge eating],” says Amy Goodrich, M.S., RD, owner of Leading Edge Nutrition. “Eat regular meals and snacks like normal and enjoy a portion of your favorite treats and move on.”
4. Curb cravings without overdoing it.
If you really just want a snack that isn’t a raw vegetable, go ahead and allow yourself to have that cookie, but stop at just one serving. “I tell myself, ‘more doesn’t taste better, it’s just more,’” says Judy Barbe, RD, author of “Your 6-Week Guide to LiveBest” and owner of LiveBest. “A handful of chips gives me a salty crunchy bite, but eating handfuls out of the bag doesn’t taste any better than the first few.”
5. Drink more water.
One of the easiest ways to maintain proper portion control and avoid overeating is by drinking lots of water. A scientific study in young, healthy adults found subjects consumed less food when they drank water before a meal.
(Better Homes and Gardens is a magazine and website devoted to ideas and improvement projects for your home and garden, plus recipes and entertaining ideas. Online at www.bhg.com.)
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