Five Ways to Ensure Proper Food Portion Sizing

Eating portions that are the correct size is a fundamental component of staying healthy. Proper food portions should be sized to support an individual’s desired weight goals and physical activity levels. Unfortunately, many of us struggle to stick to reasonable portion sizes, leading to diminished health outcomes. To assist with achieving proper portion sizing, here are five tips for controlling and maintaining an appropriate food intake.

First, emphasize the importance of measuring portions. If possible, it’s best to use measuring cups and spoons when portioning food. It’s also a smart idea to purchase a food scale if you’re serious about sticking to properly sized portions. Doing so will help you make sure you’re consuming the right amount of food that you need. For example, grilled chicken should weigh no more than 4-5 ounces per serving.

In addition, smaller plates can be an effective tool for portion control. By placing the correct portion on a smaller plate, the food appears more plentiful and you’re less likely to overload the plate. This will also help you focus on an eating style that is mindful and healthful.

Third, taking the time to plan meals can help ensure appropriate portioning. Meal planning allows you to properly size portions by controlling the types and amounts of food you buy. This will go a long way in avoiding unhealthy snacking and over consumption.

Fourth, it’s important to stay aware when preparing and eating meals. Don’t get distracted while cooking or while eating and remember that it takes time for your body to register that it’s full. Stopping to think about how much you’ve eaten is essential to maintaining proper portion sizes.

Finally, becoming familiar with a food’s calorie content can help contribute to proper portion size. Taking the time to learn about the calories found in staple foods will make it easier to get an idea of what your body needs. Although nutritional labels can sometimes be difficult to comprehend, being armed with the knowledge of how many calories each meal contains will help you stick to the correct portion.

With a combination of proper measuring, mindful eating, and portion awareness, anyone can learn how to establish a healthy eating plan that respects their individual calorie needs. By following the five tips outlined above, you’ll be able to stay on track and enjoy the benefits of eating the right portion sizes.