Nutrition News

6 Tips on Portion Control

Large portions not only have more calories but they can trick people into eating more or underestimate how much they are eating. Portion control allows for you to estimate how many calories you are taking in—eating what your body needs instead of mindlessly overindulging!

  1. Read food labels so you know what’s in your food, including the recommended serving size, amount of calories and saturated fat. One cup is about the size of a female’s fist, so use this when estimating portions.

  2. When dining out, plan on taking half of your meal home. When you plan ahead, you are more likely to follow through with it.

  3. Reserve half of your lunch and dinner plate for non-starchy vegetables. This will provide greater nutrition and higher fiber for fullness. It will also keep your calorie count lower.

  4. Eat mindfully. When you sit down for a meal, slow down and pay attention to what you are putting in your mouth. This habit will allow you to notice when you are full, and you will be less likely to overindulge.

  5. Portion out your snacks. Especially with healthful yet high-calorie snacks like mixed nuts, portioning out your food instead of eating it straight from the container will help to prevent that occasional binge.

  6. Use smaller plates and bowls. This creates the illusion that you are eating more than you really are, which can trigger the brain to make you feel full.

For more information on how to eat healthfully and manage portion control, schedule a session with our Registered Dietitian, Michelle Young, by calling (847) 535-7060 or contacting us.


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