Keep Your Portions in Check

One of the most important things to think about when we are talking healthy eating is keeping food portions under control. How much we eat matters! Researchers have found that if we are offered more food, we eat more food! Not surprising. We can enjoy most or all foods, as long as we follow some guidelines. This may seem simple, but it is very important.

THE PLATE METHOD

This is a great tool to use for weight management, diabetes, or healthy eating in general. This tool replaced the food pyramid, and it’s great because we all know what a plate looks like. It makes it easier to plan our meals.

USING VISUAL AIDS

Common household items can be used to re-mind us of recommended portion sizes. Nutrition needs are individualized, therefore vary person to person. But overall, we can use these as a helpful tool to right-size our portions.

THE HUNGER SCALE

Babies typically eat when they are hungry and stop when they are full. As the years pass, it seems we forget this and stop listening to our hunger cues. In fact, emotions or other factors tend to be a bigger driving force behind our eating habits instead of the need to nourish the body. The skill of identifying when to eat and when not to eat has been suppressed. The hunger scale can help regain the skill of listening to your body’s hunger cues. Try to stay between a 4 and a 6 whenever possible.

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