Portion Control: Strategies for Controlling Portion Sizes

Portion Control: Strategies for Controlling Portion Sizes

by Denise N. Fyffe

Portion control is an important aspect of maintaining a healthy diet. Eating too much can lead to weight gain and a host of health problems while eating too little can lead to malnutrition and other health issues. In this article, we’ll explore strategies for controlling portion sizes, including visual cues and mindful eating techniques.

The Importance of Portion Control

Introduction Portion control is the practice of eating the right amount of food to maintain a healthy weight and meet your nutritional needs. It’s an important part of a healthy diet and can help prevent a variety of health problems, including obesity, heart disease, and diabetes.

Portion control is important for several reasons:

  • It helps prevent overeating, which can lead to weight gain and related health problems.
  • It helps ensure that you’re getting the right balance of nutrients in your diet.
  • It can help you save money by reducing food waste and unnecessary spending on larger portions.

Visual Cues for Portion Control

One effective strategy for controlling portion sizes is to use visual cues. Here are some examples:

  • Use smaller plates and bowls to help you eat smaller portions.
  • Measure out serving sizes using measuring cups or a food scale.
  • Divide your plate into sections for different food groups, such as vegetables, protein, and grains.
  • Use your hand as a guide for portion sizes. For example, a serving of protein should be about the size of your palm, while a serving of grains should be about the size of your fist.

Mindful Eating for Portion Control

Another strategy for controlling portion sizes is mindful eating. Here are some tips for practicing mindful eating:

  • Eat slowly and savor each bite. This will help you feel more satisfied with smaller portions.
  • Pay attention to your body’s hunger and fullness cues. Stop eating when you’re comfortably full.
  • Avoid distractions such as TV or smartphones during meal times. This will help you focus on your food and your body’s signals.
  • Be aware of your emotional state while eating. Emotional eating can lead to overeating and poor food choices.

Other Strategies for Portion Control

Here are some additional strategies for controlling portion sizes:

  • Plan your meals and snacks ahead of time. This will help you avoid impulse eating and ensure that you’re eating balanced meals.
  • Don’t skip meals. Skipping meals can lead to overeating later in the day.
  • Use portion-controlled snacks, such as pre-packaged snack bags or small containers of nuts or fruit.
  • Be mindful of liquid calories, such as soda or alcohol. These drinks can add up quickly and contribute to overeating.

Portion control is an important part of maintaining a healthy diet. By using visual cues, practicing mindful eating, and implementing other strategies, you can control your portion sizes and maintain a healthy weight. Try incorporating some of the tips in this article into your daily routine and see how much better you feel!

These tips should help you to stay on top of your healthy lifestyle without it being complicated. Do you have any other tips that could help?

Please share some of them in the comments below.



About the writer:
Poetess Denise N. Fyffe is a published author of over 50 books, for more than 15 years.

Check out her book Treasures of Jamaica

This book shares tasty cuisine and recipes from Jamaica; from fried dumplings to ackee and saltfish, and stewed fish to oxtails and butter beans. Jamaican food is exceptionally important in Jamaican culture because it brings people together. We enjoy sharing our delicious food with family or friends, as we consume delicious pieces steeped in succulent spices and ingredients and live life.



Available at all online book retailers and Amazon.com.


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