Portion control in relation to food
intake refers to understanding how much food is being consumed in a meal as
well as nutrition information, and benefits provided by the foods being
consumed. Portion control is usually seen as important for weight management
because it incorporates eating a healthy balance of different food types, and
balancing extreme over eating and extreme under eating.
1.Each meal should have fruits, veggies, protein
and then carbs. So split your plate into half and fill that half with fruits
and veggies, and then the other half should be split into two quarters, one for
protein and one for carbs. For example, potatoes in one quarter, steak in
another quarter and then half filled with fruits and a salad.
2.Try not to skip out on meals, because what
happens is when you skip out on meals we tend to over eat when we are starving.
Eat a minimum of 3 meals a day, and you can incorporate healthy snacks in
3.Most adults need only about 2000 calories a day
so try to keep an eye out on the calories in each meal so you know what food
items are higher in calories.
4.It is better to consume 100 calories of fruits
and veggies than it is to consume 100 calories of pastry. You don’t want to
fill yourself up with unhealthy and empty calories.
5.Use smaller plates, we are more likely to fill
up a big plate and eat all the food on it, so if the plate is smaller we end up
6.Incorporate a variety of different food into
your meals so you don’t get bored.
7.The more colorful your plate the more beneficial
8.Drink water while eating, as it tends to make
for full and you are less likely to go back for a second plate
9.Avoid eating out a of box or bag, and instead
measure out servings onto a plate, that way you only eat what is on the plate
as opposed to over eating from the bag
10.When you do treat yourself to ice cream or chips
try to limit your indulgence to one serving (the containers will list what one
Handy-Dandy Portion size Chart
Note: I am not a health expert but
merely sharing tips and ideas. Make sure that if you do adapt any of these into
your lifestyle you consult a doctor or a health professional to ensure you are
adapting these correctly into your lifestyle.
Be sure to check out any missed posts
and Tega’s blog for more health and beauty tips.