Importance of Portioning

Controlling the portions of food you eat is one of the easiest ways to manage your caloric intake daily.

As humans, we tend to eat with our eyes, often the term people relate to is, "the eyes are bigger than the stomach". The simplest way to control the amount of food we eat, is to limit the portions put on our plates. Overeating can stem out of boredom, anxiety, deep sorrow, or other extreme emotions, as well as a surplus of food being placed in front of someone.

Portion control aims to reduce binge eating while improving indigestion, glucose maintenance, and fat maintenance.

By just simply being aware of triggers that may cause you to overeat, you can work on controlling your caloric intake. By eating sufficiently, but not in excess, you can lead a healthy lifestyle.

Designing your Plate

To maintain a balanced diet, it is recommended that you fill half of your plate with fresh vegetables, a quarter of your plate with quality protein sources (meat, poultry, fish, eggs, dairy, beans, etc.), and the other quarter with complex carbohydrates, preferably whole-grains.

Use the portion control hand method:

1. Protein = size of palm

2. Carbohydrates = size of closed fist

3. Fruits = size of closed fist

4. Vegetables = size of full hand

5. Cheeses & Nuts = size of thumb

6. Fats = size of fingertip

Helpful Tips for Portion Control

• Use smaller dishes

• Start meals with a glass of water

• Try to eat slowly

• Measure out portion before cooking to ensure you do not overeat

• Try to ask for a half portion when going out-to-eat

• Avoid shopping for unhealthy options to avoid the temptation