We’ve all heard about the importance of what we eat, and how it affects our body. Something that can be easily overlooked is how much (or little) we eat of certain foods. Eating your lean protein, fruits, and vegetables are all important, but how much is enough? How much is too much? Here are a few tips and tricks to keeping your portion control in check!
1. Don’t Skip Meals
Contrary to what one may believe, skipping meals can actually lead to weight gain! When we skip meals, the hunger catches up with us, and often times causes us to overload on huge portions at the next meal. For the majority of people, the best plan is to eat three balanced meals spaced throughout the day, as well as a healthy snack.
2. Measure Your Food
Often times, we buy food based on the fact that it has fewer calories than the alternative. This can be a good practice, however pay attention to the serving size. Try not to eat from the bag. A 100-calorie snack is a great idea, but only if we stick to the serving size. When you are making a meal or packing a snack for work, grab a measuring cup or a food scale and measure out the suggested serving.
3. Know How to Approximate
When you are unable to accurately measure the serving of your meal, it’s good to know a few helpful tips in approximating serving sizes. First of all, the standard serving size for lean meat is the size of a deck of cards. This may seem small, but when partnered with other correct portion sizes, you’ll find your stomach to be satisfied and you’ll feel great about it! Print out a serving size cheat sheet and keep it in the kitchen for easy access!
4. Size Up Your Dinner Plate
Knowing how to divide up portion sizes on your dinner plate can be one of the easiest tips we can provide you with! When dishing up dinner, imagine a line right down the middle of your plate.
First, fill one half (50%) of the plate with colorful vegetables such as steamed broccoli, spinach, carrots, or green beans. Use two or more colored veggies when possible to include multiple nutrients. Next, divide the other half your plate in half again. In one of the sections (25%), set in your protein for the meal. This should be something like grilled chicken, eggs, fish, soy, or beans. Finally, fill the final 25% with healthy starch such as brown rice or a baked potato. Try to keep food groups from overlapping to prevent overloading portions. This formula will help fill you up on the right foods!
5. Go For Half
Sometimes we find ourselves in a situation, such as eating out at a restaurant, where the extra large portion sizes are out of our control. This is okay! You don’t need to skip the meal altogether. Instead, order on the healthy side, but ask for half of your meal to be put in a to-go box. By keeping half of the meal off of your plate, you are setting yourself up for success! Plus there’s the added bonus of having more for another time!
6. Make a Plan
Having a meal plan is a tip that many fit people stick to. This doesn’t mean that you are never allowed to indulge, it simply sets guidelines for yourself. Having a meal plan in place will help with everything from staying on track at the grocery store, to not skipping meals or settling for fast food. When we write down goals, we are far more likely to stick to them. Think of a meal plan as your personal road map to healthy eating success.
Studies continue to prove the importance of water. It’s been shown that people who regularly drink water consume far less calories throughout the day! Water has numerous other benefits as well such as helping with digestion, skin health, and fatigue. Drink a full glass of water 30-minutes before a meal to help you feel full faster; it will help fight the urge to go back for seconds!
Portion control can be tricky at first, but knowing a few tricks can have you going in the direction. For an extra boost in achieving your fitness goals, check out Meratrim! Meratrim® is a proprietary blend of two plant extracts, Sphaeranthus indicus flower heads and Garcinia mangostana fruit rind. Each plant contributes an essential part to Meratrim's weight management benefits. Adding a natural supplement like Meratrim to the above portion control tips can be just what you need to take your health and wellness to the next level!