Obesity has become an epidemic that affects more people than ever before. Increasing portion sizes can lead to overeating and unwanted weight. Many factors affect the portion of your food. Controlling portion sizes can help prevent excessive weight gain.
Here is Dyt. 5 tips for measuring and controlling portion sizes from Serkan Sıtkı Şahin.
1. Use your plate as a portion guide
If measuring or weighing food doesn’t seem appealing or practical to you, try using your plate or bowl as a portion control guide.
This can help you determine the optimal nutrient ratio for a balanced meal. You can divide your plate into sections according to different food groups.
A general guide to every meal:
Vegetable or salad: Half plate
High-quality protein: Quarter plate (meat, poultry, fish, eggs, milk, tofu, beans and pulses)
Complex carbohydrates: Quarter plate (such as whole grains and starchy vegetables)
High-fat foods: Half tablespoon (7 grams) (like butter)
Keep in mind that this is not a one-size-fits-all guide, as people have different dietary needs. For example, those who are more physically active often need more food.
Because vegetables and salads are naturally low in calories but high in fiber and other nutrients, consuming them at meals can help you avoid overeating high-calorie foods.
2. Don’t eat fast
Eating fast makes you less aware that you are full and therefore increases your chances of overeating. Because it can take up to 20 minutes after you eat for your brain to realize that you’re full, eating slowly can reduce the total amount you eat.
Eating slowly reduces the amount you eat, while at the same time allowing you to enjoy the food you eat more. Also, eating while on the go or distracted and eating in front of the TV can cause you to overeat. Therefore, focusing on your food and eating slowly improves your enjoyment and your chances of controlling your portion sizes.
Try taking fewer bites and chewing more.
3. Use small utensils
Any of the sizes of plates, spoons and glasses can unconsciously affect how much food you eat. For example, using large plates can make food appear smaller, which often leads to overeating. Therefore, replacing your regular plate, bowl, or serving spoon with a smaller alternative can prevent overeating. Most people feel fuller with the same amount of food on a small plate than with a large plate.
4. Use your hands as a presentation guide
Another way to measure the proper portion size without any measuring instruments is to use just your hands.
Because your hands usually correspond to the size of your body, larger people who need more food usually have larger hands.
A general guide to every meal:
High protein foods: Generally two palm-sized servings (meat, fish, poultry and such as beans)
Vegetables and salads: Two fist-sized servings in general
High-carb foods: Generally two palm-sized servings (wholegrain whole grains) grains and starchy vegetables)
High-fat foods: Two thumb sizes in general (like butter)
5 . Ask for a half portion when eating out
Restaurants like to serve large portions. In general, restaurant portion sizes are about 2.5 times larger than standard portion sizes. If you’re dining out, you can always ask for a half portion or a children’s menu. This will help prevent you from overeating.
Alternatively, you can share a portion with someone else or order a starter and side instead of the main course. Ordering a side salad or vegetables, asking for sauces to be served separately, and avoiding buffet restaurants will help you eat fewer calories.
