Portion Control - Practical Techniques for Portion Control - Regner Health Solutions


Portion control is an effective strategy for managing weight. It involves being aware of the sizes of foods consumed to maintain a balanced diet. By controlling portion sizes, you can enjoy your favorite foods while keeping your calorie intake in check. This method helps prevent overeating and consuming more significant portions, which can lead to weight gain. Below are some practical techniques to help with portion control. Using Smaller Plates and Bowls Using smaller plates and bowls can make a big difference in how much food you eat. You can feel more satisfied with less food by tricking your brain into thinking your plate is full. Studies show that using smaller tableware can reduce calorie intake by up to 29%. Interestingly, plate size, shape, and color can impact how much you eat, with larger plates often leading to eating more than needed. Measuring Portions with Hands and Tools Measuring portions with your hands is a simple way to gauge food amounts. For example, a palm-sized portion for women and two palms for men is recommended for high-protein foods. Vegetables or fruits should be one cupped hand for women and two for men. Using kitchen scales and measuring cups also ensures accurate food intake. To visualize portion sizes on a plate, divide it into four sections: a quarter for protein, a quarter for starches, and a half for vegetables or fruits. Keeping a Food Diary Keeping a food diary is an excellent tool for managing portion sizes. By writing down everything you eat, you become more aware of your consumption patterns, helping to prevent overeating. Honest entries about food intake, including what, how much, and why you eat, can help identify and correct bad habits. People who maintain a food diary often find it easier to make healthier eating choices and manage their body weight more effectively. This increased awareness can lead to lasting positive changes in diet. Learn more about portion control and the specific weight loss services at Regner Health Solutions: regnerhealthsolutions.com/portion-control/

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