How to Master Portion Control

One of the issues that have come up over the last several decades is that portion sizes of food have grown significantly – everything is bigger, including the plates we serve on! Similarly, we also tend to multitask while eating, without realizing how much we have consumed (eating while watching TV, anyone?).  All of this makes it even harder to know how much to eat sometimes. Here are a few tips to help you with portion control.

00:00 [Music] 00:07 hi I'm Kim welcome to the latest edition 00:10 of well beats weekly video series today 00:13 we're focused on nutrition and I'm going 00:15 to share with you some portion control 00:17 tips to avoid overeating one of the 00:20 issues that's come up over the last 00:21 several decades is that portion sizes of 00:24 food have grown everything is bigger 00:26 including the plates we serve on we also 00:29 tend the multitask while eating without 0... ▼

00:00 [Music]

00:07 hi I'm Kim welcome to the latest edition

00:10 of well beats weekly video series today

00:13 we're focused on nutrition and I'm going

00:15 to share with you some portion control

00:17 tips to avoid overeating one of the

00:20 issues that's come up over the last

00:21 several decades is that portion sizes of

00:24 food have grown everything is bigger

00:26 including the plates we serve on we also

00:29 tend the multitask while eating without

00:31 realizing how much we've consumed him

00:33 put down your phone when you eat all of

00:36 this makes it even harder to know how

00:38 much to eat sometimes so here are a few

00:40 tips to help you keep your portion sizes

00:43 in check tip number one restaurant

00:46 portion sizes are huge you know that 12

00:49 ounce steak on the menu well it's

00:50 actually four servings of meat so if

00:53 you're dining out ask for a box right

00:55 away and put at least half of your meal

00:57 in the box so you won't be tempted to

00:59 overeat and you can save it for lunch or

01:01 dinner the next day tip number two read

01:04 the food label food labels tell you the

01:07 size of a serving and the nutrients in

01:09 that serving a simple guide to help you

01:11 gain portion sizes is one cup is

01:13approximately the size of your fist so

01:16 you can use that for vegetables fruit

01:18 yogurt milk and dry goods one ounce of

01:21 cheese is one slice or the size of your

01:24 index finger a three ounce serving of

01:26 meat is approximately the size of your

01:29 palm or a deck of cards a serving of

01:32 nuts is a small handful and when it

01:34 comes to fats like peanut butter or

01:36 almond butter 1 tablespoon is

01:38 approximately the size of your thumb tip

01:41 number 3 now that you're reading food

01:44 labels make your own single serving grab

01:46 bags of your favorite healthy snacks

01:48 that will help you avoid mindlessly

01:50 overeating out of a larger bag or

01:52 container for example count out the

01:55 number of almonds and a serving before

01:57 you eat

01:57 you can also prep these and snack size

02:00 baggies for on-the-go tip number 4 if

02:03 you're used to supersize meals trick

02:06 yourself into eating smaller portions by

02:08 using a smaller plate or bowl your plate

02:11 will be full and you'll be eating less

02:13 tip number five did you know it takes

02:16 almost 20 minutes for your stomach to

02:18 signal your brain that you're satisfied

02:19

02:23 sip of water regularly and setting down

02:25 your utensil between bites that way

02:27 you'll give yourself time to gauge if

02:29 you're satisfied

02:30 try these portion control tips to help

02:33 overcome overeating to make sure you

02:35 don't miss any of our upcoming training

02:39 beats youtube channel until next time

02:42 we'll be its fans stay strong

02:44 eat well and I'll see you in our next

02:46 video

02:46 [Music]

Powered by VidSEO

Written By: Dr. Kim Waters, Wellbeats Instructor

Tip #1 Ask for a Box

Restaurant portion sizes are huge! Did you know that 12 oz steak on the menu is actually 4 servings of meat? If you are dining out, ask for a box right away and put at least half of your meal in the box. That way, you won’t be tempted to overeat and you can save it for lunch or dinner the next day.

Tip #2 Read the Food Label

Also, food labels tell you the size of a serving and the nutrients in that serving. Pay attention to serving size to help you gauge what fits in your daily caloric needs.

Here’s a general guide if you don’t have access to a food label:

  • 1 cup = size of your fist (for vegetables, fruit, yogurt, milk, and dry goods)
  • 1 oz = size of your index finger (for cheese)
  • 3 oz = size of your palm (for meat)
  • 1 tbs = size of your thumb (for peanut butter)

Tip #3 Pay Attention to Serving Size

Now that you’re reading food labels, Make your own single serving grab bags of your favorite healthy snacks. That will help you avoid mindlessly overeating out of a larger bag or container.  For example, count out the # of almonds in a serving before you eat. You can also prep these in snack size baggies for on-the-go.

Tip #4 Use a Smaller Plate

Next, if you’re used to super-sized meals, trick yourself into eating smaller portions by using a smaller plate or bowl. Your plate will be full and you’ll be eating less.

Tip #5 Sip Water Between Bites

Did you know it takes almost 20 minutes for your stomach to signal your brain that you’re satisfied or full? Slow down by taking a sip of water regularly between bites and setting down your utensil. That way you’ll give yourself time to gauge if you’re satisfied.

Do you have another tip for portion control? Share it with us in the comments below![/vc_column_text][/vc_column][/vc_row]

Follow us on Facebook to stay up to date on everything Wellbeats, and learn more about us here.

Leave a Reply

Your email address will not be published. Required fields are marked *