What is the best way to manage my portion size when I am eating with family members?
This article will explore the subject of controlling portion sizes while eating meals with your family. It is important to maintain a healthy eating pattern and prevent obesity. This session will cover why this is important, what you can do to start, and some practical advice for a successful implementation.
It is important to manage portion sizes
In order to maintain a healthy diet, it is important to control portion sizes. According to the Centers for Disease Control and Prevention, larger portions have led to an increase in obesity rates. Individuals can manage portion sizes to ensure that they get enough nutrition without an excessive amount of calories.
Get Started With Portion Control
Understanding the serving size recommendations for each type of food is a good place to start. American Heart Association guidelines define what constitutes serving sizes. A serving of meat, for example, should roughly be the same size as a deck. Also, smaller plates will trick the brain into believing that you are eating more food than you really are. This can lead to a feeling of satisfaction from less food.
Example of how to manage portion sizes
- Smaller plates and bowls are better. Studies have shown that people tend to eat less with smaller dishes.
- Measure out individual portions of snacks instead of eating straight from the box or bag.
- Half your plate should be non-starchy veggies. This will increase feeling of fullness and reduce overall calories.
- Water before eating: According to research , drinking water can reduce appetite and help you control your portions.
- When eating out, share meals. Restaurant portions are usually much bigger than recommended. Share a meal with someone else or take half of it home to enjoy later.
- Avoid overeating by eating mindfully.
- You need to wait 15-20 minutes before you get seconds. It can take your brain some time to register that your stomach is already full. It can be helpful to wait 15-20 minutes before ordering seconds.
- Skip meals. Skipping meals can lead to an overeating problem later on in the day.
- You can use portion control containers to help visualize the appropriate size of your servings.
- Protein-rich food can keep you full and help prevent overeating.
Other Tips
Consider involving the entire family when planning meals and preparing them. It can also be a great way to teach your children about portion size and nutrition. Avoid distractions such as TV or mobile phones during mealtime. Mindfulness and portion control can be achieved by eating without distraction.
Conclusion
It can be difficult to manage portion sizes when eating together with family, but this is a vital step in maintaining a healthy body weight and preventing overweight. You can manage your portion size and enjoy a balanced and nutritious meal with the family by understanding how important portion control is, implementing practical tips and strategies, and including the entire family.
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