Understanding the Importance of Portion Control

What's Portion Control?

Portion control means choosing a healthy amount of certain foods.It involves being mindful of serving sizes and understanding the difference between portion size (the amount you choose to eat) and serving size (the recommended amount you should eat).

Using a plate as a guide for portion control can help you curb total food intake and may even promote weight loss. You can divide your plate into sections based on different food groups for a well-balanced meal.

Enjoy food from each of the five food groups and you’ll be getting a fantastic mix of the best nutrients and vitamins.

Carbohydrates. Carbohydrates give you energy, calcium and B vitamins. …
Protein. …
Dairy products. …
Fruit and vegetables. …
Fats and sugars.

Benefits of Portion Control -

Helps with weight loss
Improves digestion
Helps you stay energized throughout the day

What Happens When You Overeat?

Overeating can lead to feelings of excessive fullness, bloating, reflux, indigestion and nausea. Complications of overeating also involves overweight or obesity , increased risk of psychaitric illness, particularly depression.

Role of Portion Control in Weight Loss:

Implementing portion control for weight loss doesn’t mean you have to deprive yourself. Instead, it’s about making smarter choices and being mindful of how much you’re eating. Portion control can help you enjoy a variety of foods without overeating. Portion control is a key component of weight management.

It is a simple, effective strategy that anyone can implement to improve their health and well-being.

Tips for Implementing Portion Control:

Start by using smaller plates and bowls to naturally limit your portions. This simple switch can trick your brain into thinking you’re eating more than you actually are. Reading food labels is another essential step. They provide valuable information about serving sizes and the nutritional content of your food. When eating out, consider sharing a meal or taking half home for later.

Tips to Measure and Control Portion Sizes:

1) Use smaller dinnerware

2) Use your plate as a portion guide

3) Use your hands serving guides

4) Ask for a half portion when eating out

5) Start all meals with a glass of water ( before 30 mins)

6) Don’t eat straight from the container

7) Be aware of suitable serving size

Here are some examples –
Cooked pasta or rice: 1/2 cup (75 and 100 grams, respectively)
Vegetables and salad: 1–2 cups (150–300 grams)
Breakfast cereal: 1 cup (40 grams)
Cooked beans: 1/2 cup (90 grams)
Nut butter: 2 tablespoons (16 grams)
Cooked meats: 3 ounces (85 grams)

8) Use a food diary

Adding dairy in your portion sizes:

Dairy products are important because they provide many nutrients that are essential for building and maintaining healthy bones, teeth, and muscles. They also contain potassium, which can help maintain healthy blood pressure.

Nutrients in dairy

Calcium: Helps build and maintain strong bones and teeth. Calcium also helps with muscle movement and nerve signals.
Vitamin D: Helps the body maintain proper levels of calcium and phosphorous, which helps build and maintain bones.
Protein: Helps achieve optimal peak bone mass during skeletal growth and prevent bone loss as you age.
Potassium: Can help maintain healthy blood pressure.
Vitamin A: A nutrient found in dairy products.
Magnesium: A nutrient found in dairy products.
Zinc: A nutrient found in dairy products.