In general, portion control tends to make sense when focusing on healthy living. Strategies for maintaining that control may not be quite so straightforward.
Controlling portion sizes simply means to limit the amount of unhealthy foods, while focusing on getting a solid supply of necessary nutrients from healthy foods. In terms of limiting unhealthy foods, this is usually the struggle. My first tip, I have mentioned before, but I have found that it helps relieve the temptation if those craving foods are hidden away in pantries or cabinets, out of sight.
Second, if a certain unhealthy food sounds good, there are often healthy alternatives that can satisfy the same craving. Here are some food swaps that I tend to use: sweet - fruit, crunchy - dry unsweetened cereal (I like Cheerios) or maybe low fat Graham Crackers, chocolate - cocoa covered almonds or a small piece of dark chocolate, salty - low fat pretzels or popcorn, cheesey - Greek yogurt or avocados, soft/chewy - oatmeal.
Third, I do the best job of controlling portions when I pour or set aside the amount that I want to eat before I begin eating. For example, rather than eating straight out of a bag of chips, I pick out a handful or so and put it in a bowl, then put the bag away before eating.
Finally, when I eat slowly and allow my food time to settle after eating, I find that I can make a better judgment of when I am actually full to prevent over-eating. Between bites, I like to set my fork down, and do not prepare for the next bite until I have completely finished the previous one. This way, each bite can be savored while also allowing your body to feedback how much you have eaten more accurately. Also, I have found that after eating then taking a few gulps of water, I feel a lot more full and do not feel as urged to go back for more.
Now, with respect to getting the right portions of healthy foods, there are three main groups that I try to get in each meal. I like to have a third of my meal be vegetables, a third protein, and a third carbs. This is with respect to volume. Then for snacks between meals, I usually have fruit and other carbs, or maybe more veggies and protein. It is also important to remember that not every meal will be perfect! Rather than focusing on perfection, I encourage keeping things generally balanced. As long as you keep healthy living in mind, treating yourself is a good thing, especially in the right proportions!
Controlling portion sizes simply means to limit the amount of unhealthy foods, while focusing on getting a solid supply of necessary nutrients from healthy foods. In terms of limiting unhealthy foods, this is usually the struggle. My first tip, I have mentioned before, but I have found that it helps relieve the temptation if those craving foods are hidden away in pantries or cabinets, out of sight.
Second, if a certain unhealthy food sounds good, there are often healthy alternatives that can satisfy the same craving. Here are some food swaps that I tend to use: sweet - fruit, crunchy - dry unsweetened cereal (I like Cheerios) or maybe low fat Graham Crackers, chocolate - cocoa covered almonds or a small piece of dark chocolate, salty - low fat pretzels or popcorn, cheesey - Greek yogurt or avocados, soft/chewy - oatmeal.
Third, I do the best job of controlling portions when I pour or set aside the amount that I want to eat before I begin eating. For example, rather than eating straight out of a bag of chips, I pick out a handful or so and put it in a bowl, then put the bag away before eating.
Finally, when I eat slowly and allow my food time to settle after eating, I find that I can make a better judgment of when I am actually full to prevent over-eating. Between bites, I like to set my fork down, and do not prepare for the next bite until I have completely finished the previous one. This way, each bite can be savored while also allowing your body to feedback how much you have eaten more accurately. Also, I have found that after eating then taking a few gulps of water, I feel a lot more full and do not feel as urged to go back for more.
Now, with respect to getting the right portions of healthy foods, there are three main groups that I try to get in each meal. I like to have a third of my meal be vegetables, a third protein, and a third carbs. This is with respect to volume. Then for snacks between meals, I usually have fruit and other carbs, or maybe more veggies and protein. It is also important to remember that not every meal will be perfect! Rather than focusing on perfection, I encourage keeping things generally balanced. As long as you keep healthy living in mind, treating yourself is a good thing, especially in the right proportions!