- Opt for a Smaller Plate Choosing a smaller plate can make a standard-sized portion appear more satisfying, preventing the urge to overload your plate.
- Be Mindful of Carb Doubling If your meal already includes starchy carbohydrates; reconsider adding additional sources like bread or naan. Avoid doubling up on carbs by adjusting your portions accordingly.
- Try Measuring Cups Use measuring cups to accurately gauge your food portions. Everyday items like teacups or mugs can serve this purpose well and provide a consistent way to measure your food.
- Choose Second Servings Wisely Opt for filling fruit over calorie-dense treats like chocolate cake when considering second helpings. While both might have similar calories, fruits can leave you feeling more satisfied.
- Resist Leftover Nibbling Avoid finishing off children’s or grandchildren’s meals, as well as picking at leftovers. While minimizing food waste is important, it’s not necessary to consume others’ portions. Consider cooking smaller quantities or planning to use leftovers in another meal.
- Embrace the 20-Minute Rule If you’re considering seconds, wait about 20 minutes after your initial serving. It takes time for your body to register fullness, so giving yourself a short break before eating more can help curb overindulgence.
- Decode Food Labels Understand the portion size indicated on food labels. The serving size on the packaging might differ from what you typically serve yourself, so be aware of the difference.
- Request Smaller Portions When dining out, be cautious of oversized portions. To avoid temptation, decline offerings like bread baskets and assess if you truly need accompaniments like chips with your meal.
Explore the significance of managing your portions for maintaining a healthy weight, and learn how portion sizes can impact consumer choices. For more guidance on proper portioning, refer to our portion guide.