What's the best way to control portion sizes?

Controlling portion sizes is essential for maintaining a balanced diet and managing your calorie intake. Here are some effective ways to help you control portion sizes:

1. Use Smaller Plates: Opt for smaller plates and bowls to visually trick your brain into thinking you're eating more than you actually are.

2. Measure and Weigh: Use measuring cups and a kitchen scale to portion out your food, especially when cooking at home. This helps you be precise with portions.

3. Follow Serving Size Guidelines: Pay attention to the recommended serving sizes listed on food packaging to avoid overeating.

4. Visual Cues: Learn visual cues for portion sizes. For example, a serving of meat should be about the size of a deck of cards, a cup of pasta is roughly the size of a tennis ball, and a tablespoon of oil is about the size of your thumb.

5. Divide Meals: When dining out, consider splitting entrees with a friend or asking for a to-go box at the beginning of the meal to save half for later.

6. Pre-Portion Snacks: Portion out snacks like nuts or chips into small containers or baggies to prevent mindless overeating from the package.

7. Eat Mindfully: Pay full attention to your meal, savor each bite, and avoid distractions like TV or smartphones. This helps you recognize when you're satisfied.

8. Avoid Eating Straight from Containers: Pour food onto a plate or into a bowl rather than eating directly from the package. This can help you control portions more effectively.

9. Fill Half Your Plate with Veggies: When creating a meal, aim to fill at least half of your plate with vegetables. This naturally limits the space for larger portions of calorie-dense foods.

10. Listen to Your Hunger Cues: Eat when you're hungry and stop when you're satisfied, not when you're overly full.

11. Plan Meals Ahead: Plan your meals and snacks in advance to avoid impulsive choices and control portion sizes better.

12. Practice Portion Control at Restaurants: When dining out, consider ordering appetizers or from the kids' menu for smaller portions. Ask for dressings and sauces on the side to control their usage.

Remember that portion control is an important aspect of maintaining a healthy diet, but it's also essential to focus on the quality of the foods you're consuming. Balancing portion control with nutrient-dense choices can lead to a healthier overall eating pattern.