Here are 10 great ways to help control your portion sizes and keep your gut in check.

Original article BY DANA LEIGH SMITH & THE EDITORS OF EAT THIS, NOT THAT!

Other Source: Sutter Health CPMC 

1. Change the size of your plate

The bigger your plate, the bigger your meal. Why? While smaller plates make food servings appear significantly larger, larger plates make food appear smaller, which can lead to overeating. In one study, campers who were given larger bowls served themselves and consumed 16 percent more cereal than those given smaller bowls. Swapping dinner for salad plates (or even something closer to 9 or 10 inches in diameter) will help you eat more reasonable portions, which can help the pounds fly off your frame! To kick even more calories to the curb—and ensure you’re eating the right amounts from each food group—invest in a set of Slim & Sage portion control plates (pictured above). The pretty china patterns were all designed to help dieters divide their meal into quarters. Two of the quarters are for fruits and veggies; the others for whole grains and lean proteins. Want to get your hands on a set? Buy it here!

 

2. Follow the “Half Plate Rule”
Aim to have a vegetable with every meal. Better yet, try to fill half your plate with veggies or a mix of fruits and veggies. They add volume and nutrition to your meal without a lot of calories.

 

3. Sip Smart

If your dietary downfall is booze, this glass by Caloric Cuvee is a must-own. In addition to the calorie-marked wine glass, the brand also makes Old Fashioned glasses and beer mugs with similar looking calorie cues. Some may say it’s a buzz kill, but we think the invention is ingenious! Sometimes seeing a visual reminder of what you’re ingesting is all it takes to help you make smarter decisions. So start by using small or skinny glasses.

4. Don’t Skip Meals

Don’t skip meals. Before leaving for a party, eat a light snack like raw vegetables or a piece of fruit to curb your appetite. You will be less tempted to over-indulge.


5. Bring Your Own Healthy Dish to the Party

Most of your friends and family will be bringing cream heavy desserts and high in fat meats and gravies to dinner. So why not offer something different? Make a delicious kale salad with a twist: Mango Habanero and seared scallop salad recipe or some chocolate dipped apricots. They are small fruit pieces so they are already in nice size portions!

 

6. Eat Until You are Satisfied not Stuffed

This one may be hard for some, but it you listen to your body your body will tell you when to call it quits on feeding it. Remember it takes time for your stomach to tell your brain that you’re full. Stop a quarter of the way through your meal, and check your hunger level. If you’re still hungry, keep eating, but stop again at the halfway point.

 

7. Use Measuring Bowls to Eat Out of

A neat trick to do is serve portions of your favorite dishes into bowls with measurements marked on them. First find out what the recommended serving size is and then try your best to use that!

 

8. Add more Vegetables to Your Plate

If you are seeing more green on your plate that is a good thing. Most salads have much fewer calories than meats and cheeses for sure! So be sure to fill up at least half of your plate with green stuff to help control the portions of meat and gravy you add to your plate.

 

9.  Turn off the TV

An unusually helpful tip for controlling your food intake. But chances are if you are distracted by your favorite show or holiday special while eating dinner than the chances are you are not paying attention to how much food you are eating. So turn off the TV for a bit while you eat and focus on what is on your plate. Don’t worry the show will be there after you eat. 

 

10. Skip the hor dourves completely

Most people don’t remember how much bread or appetizers they eat before they start into their main course. So try skipping these if you can and that will help you control your portions better from the start!

 


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