Ever eat so much you’re completely stuffed? Or thinking about food 1 hour after your meal? If this sounds familiar: you might need to check if you eat enough per meal. Many people think portion control is very difficult and overwhelming if you’re unfamiliar with the sizes of the food we consume. To help you out, we have gathered some tips to help you with successful portion control.

Why is portion control important?

If you do not know how many calories you eat per day and per meal, you might get too much or too little than your body needs. If you manage to properly track your portions, your body will maintain it’s function and energy levels. If you eat to less or too much, the body will become unbalanced. Daily calorie intake are different for every person, and range between 1500-3000 calories per day. Your needs are influenced by age, gender, body type, physical activity level and more. To determine your needs, calculate your calorie intake or visit a professional dietistian. 

  • Balanced Caloric Intake: Proper portion sizes help maintain energy levels and support body functions.
  • Health Benefits: Stabilizes blood sugar levels, supports digestion, and maintains metabolism.
  • Cost Efficiency: Reduces food waste and grocery costs by preventing overeating.

Detailed Tips for Effective Portion Control

1. Start a Food Journal

Tracking your meals, snacks, and beverages can increase awareness of your eating habits and identify areas for improvement. Include portion sizes, times of day, and emotional states when eating. Review weekly to spot patterns.

2. Practice Intuitive Eating

Intuitive eating encourages you to trust your body’s hunger and fullness signals, reducing overeating. Eat without distractions, savor each bite, and stop when you feel satisfied, not stuffed.

3. Drink Water Before Meals

Drinking water before meals can create a feeling of fullness, preventing overeating. Aim for a glass of water about 30 minutes before each meal. This also aids in hydration and digestion.

4. Eat Slowly

Eating slowly allows your brain to catch up with your stomach, signaling when you’re full. Chew thoroughly, put down utensils between bites, and take breaks during your meal to gauge your fullness.

5. Choose Foods That Keep You Full Longer

High-fiber, protein-rich foods, and healthy fats can keep you satiated longer. Incorporate whole grains, lean proteins, nuts, seeds, and avocados into your diet. Avoid empty calories from sugary snacks.

6. Avoid Eating from Containers

Portioning food onto a plate increases awareness of how much you’re eating. Serve your snacks and meals in appropriate portions on a plate or bowl, and put away the rest immediately.

7. Use Smaller Plates

Smaller plates can make portions look larger, tricking your brain into feeling satisfied with less. Use salad plates for main courses and small bowls for snacks. This visual trick can help control portion sizes without feeling deprived.

8. Learn Standard Portion Sizes

Understanding standard portion sizes can help you accurately measure your food intake. Use measuring cups, food scales, and visual cues (like the size of your palm or a deck of cards) to estimate portions.

9. Manage Restaurant Portions

Restaurant servings are typically larger than necessary. Share meals, ask for half portions, or take half of your meal home. Start with a salad or soup to curb your appetite before the main course.

10. Consider Portion-Controlled Food Products

These products can simplify portion control, especially when you’re busy.
Tips: Choose high-quality, nutritionally complete products. Our meal shakes provide balanced nutrition with precise calorie counts, ensuring you know exactly what and how much you’re consuming. With 650kcal per meal and all essential nutrients included, our meal shakes are convenient and perfect for maintaining portion control on the go.

By implementing these strategies, you can achieve better control over your food intake, support your health goals, and enjoy your meals more mindfully. Remember, portion control is about making sustainable changes for long-term benefits, not about restricting yourself.

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