How to Portion Out Your Meals
Food packages and portion sizes are becoming larger and larger over time, causing us to overeat without even realizing it. Here are some tips to avoid portion size pitfalls and stay on track with your weight management and healthy eating goals.
Don’t be afraid to ask restaurants for a takeaway box! Portions at restaurants are usually at least double the recommended serving size. Ask for a takeaway box (or bring your own, there are collapsible food storage containers that are easy to bring along) and put away half of your meal so that you’re not tempted to pick at it all night. Plus, you’ll have a delicious meal waiting for you tomorrow! The same goes for homemade meals— if you have leftovers after serving up your plate, put them in the fridge for tomorrow’s lunch or dinner.
Use Smaller Dishes
Our brains work in funny ways— studies show that the size of your plate can influence how much you eat! If you fill up a smaller dish with food, your brain will think you’re eating more than if you put that same portion on a larger plate. The empty space makes you think you’re not eating enough! Use smaller dishes and never eat straight from the pan. Try to remember to put your fork down and enjoy the bite you’re eating. It will make your food last longer, and you’ll feel more satiated at the end of the meal.
Be Aware of Mindless Eating
We’re all guilty of mindlessly snacking while watching TV or hanging out with friends on the couch. There’s nothing wrong with enjoying food, but it’s good to portion out your snacks ahead of time. If you eat straight from the package, you might finish the entire thing without realizing it. When we have food in front of us, we’re more likely to eat it even if we’re not hungry.
Give Yourself Healthy Options
If you cut out sugary snacks and low-nutrient foods, make sure you have healthy snack options available to replace them. Otherwise, your cravings and hunger will be unmanageable! Wash and prep some fruits and veggies so they are ready whenever you need a quick snack. Stock up your pantry with healthy staples, such as oats, nuts, and dried beans. Preparation is key!
Keep Easy Healthy Meals at Hand
For busy days, keep some of our delicious portion controlled meals in the freezer!