9 Tips For Measuring And Controlling Portions

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

Obesity is a growing epidemic among the population as more and more people struggle to control their weight. It was found that the increased portion sizes contribute to overeating and unwanted weight gain.

People tend to eat everything they put on the plate. For this reason, controlling portion sizes can help prevent overeating.

Here are nine practical tips for portion measurement and control both at home and on the go:

1. Use smaller containers

Evidence shows that the size of plates, spoons and cups can unknowingly affect the amount of food one eats. For example, the use of large plates can make food seem insignificant in quantity and this leads to overeating.

In one study, people using a large bowl ate 77% more pasta than those using a medium-sized bowl. This proves that replacing eating utensils with smaller ones can reduce overeating.

2. Use your plate as a portion guide

If you're on the go or just can't weigh your food, you can use the plate itself as a portion control assistant.

This will help you determine the optimal ratio of macronutrients for a well-balanced diet:

- Vegetables or salad: half a plate

- High quality protein: a quarter of a plate - this includes meat, fish, eggs, dairy products, etc.;

- Carbohydrate complex: another quarter of the plate - whole grains and vegetables with starch (potatoes, rice, etc.);

- Foods high in fat: half a tablespoon (7 g) - cheese, fat, butter, etc.

This is a sample guide and everyone can transform it according to their own needs. Because vegetables and salads are naturally low in calories but high in fiber and other nutrients, eating these foods can help. to avoid overeating with the so-called harmful foods.

3. Use your hands as a serving guide

Because your hands usually fit your body size, older people who need more food usually have bigger hands.

In this case, the sample guide for each meal is:

- Foods high in protein - one handful for women and two for men from meat, fish, poultry, etc.;

- Vegetables and salads: a fist-sized portion for women and two for men;

- Foods high in carbohydrates: a small portion as much as a cup of coffee for women and two for men - cereals and vegetables with starch such as potatoes, rice, etc.;

- High fat foods: thumb size for women and two for men - butter, oil, nuts, etc.

4. Order half a serving when eating out

Restaurants are usually known for serving an average of 2.5 times larger portions than standard ones. For this reason, when eating out you can always ask for half a portion or a children's meal.

If no reduced portions are offered, you can choose something from the menu and assemble the dish yourself. Be creative!

5. Start all meals with a glass of water

Drinking a glass of water up to 30 minutes before a meal will help naturally portion control. This will make you feel less hungry. Good hydration will also help you distinguish hunger from thirst.

An adult study found that drinking 500 ml of water before each meal resulted in 44% weight loss for 12 weeks, most likely due to reduced food intake.

6. Eat slowly

Fast food does not allow you to realize that you are full, and therefore increases the likelihood of overeating. It takes about 20 minutes for your brain to notice that you are full after a meal, and this can reduce your overall intake.

In addition, eating while traveling or while distracted or watching TV increases the likelihood of overeating.

Therefore, by focusing on your diet and refusing to hurry, you increase your chances of enjoying the meal and you will be able to control the portion size.

Healthcare professionals recommend taking smaller bites and chewing at least five or six times before swallowing.

7. Do not eat directly from the package

Food that is sold in large packages encourages overeating and thus you lose track of the amount you consume.

Evidence shows that people tend to eat more from large packages than from small ones - regardless of the taste or quality of the food.

Instead of eating snacks from their original packaging, you can transfer them to a smaller container. This way you will avoid swallowing more food than you need.

8. Be aware of the appropriate serving size

Research shows that we cannot always rely on our own judgment about the appropriate portion size. This is because many factors affect portion control.

Knowing the recommended sizes for serving the most used foods can help you ease your intake.

Here's a few examples:

Cooked pasta or rice: 1/2 tsp. (75 and 100 grams, respectively)

Vegetables and salad: 1-2 tsp (150-300 g)

Breakfast cereals: 1 tsp. (40 g)

Boiled beans: 1/2 tsp. (90 grams)

Nut oil: 2 tbsp. (16 g)

Cooked Meat: 3 oz (85 g)

You don't always have to measure your food. However, this can be useful for a short period of time to find out what the appropriate portion size is. After a while, you may not have to measure everything.

9. Make a food diary

Reducing your food and drink intake can raise awareness of the type and amount of food you eat.

In weight loss studies, those who keep a food diary tend to lose more weight. This is probably because they have become more aware of what they have consumed, including their unhealthy choices, and are adjusting their diet accordingly.