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Eat Smart, Not Less: Practical Tips for Healthy Portion Control

Portion control is an important aspect of healthy eating. Here are some tips to help you manage portion sizes:


  • Visual Cues:

  • Use smaller plates: A standard portion will look larger on a smaller plate, helping you feel satisfied with less food.

  • Portion control containers: These containers come in pre-measured sizes to help you eyeball appropriate serving sizes for different food groups.

  • Mindful Eating:

  • Eat slowly and savor your food: This allows your body time to register fullness cues, preventing overeating.

  • Distraction-free eating: Avoid eating while watching TV or working on a computer. Focus on your meal to tune into your body's hunger and satiety signals.

  • Planning and Preparation:

  • Measure out individual servings: This helps avoid mindlessly grabbing handfuls of food, especially for snacks like chips or cereal.

  • Pre-portion snacks: Divide snacks into single-serving bags or containers to avoid overconsumption.

  • Plan meals in advance: This can help you avoid unhealthy choices when you're feeling rushed or hungry.

  • Restaurant Strategies:

  • Ask for a to-go box: Share a meal with someone or pack half for later to avoid restaurant portion sizes that are often larger than recommended serving sizes.

  • Skip the extras: Avoid added extras like supersized drinks, appetizers, or desserts

Remember, portion control is not about deprivation, but about feeling satisfied with healthy choices. By following these tips, you can develop healthy eating habits that contribute to your overall well-being.

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