Step #3: Use these tips to help control portion sizes:
Do the math! Check the Nutrition Facts Panel on packages, it shows nutrition information for a specified serving size, which may be more or less than the portion you choose to eat. Adjust nutrition information to the portion size you are eating. For more on label reading, click here. Aim to eat a meal or snack every 3 – 4 hours.
Space meals no more than 6 hours apart. Make snacks count from a nutrition point of view and avoid those with little or no nutritional value. This will help blood glucose management and help prevent overeating. Take your time.
It takes 20 minutes for your brain to catch up with your stomach. By eating slowly you’ll likely feel satisfied with less food. Put your fork down between bites and focus on the food – savour the flavour, texture, smell… Mmmm… Downsize your dishes.
Instead of over-sized dinner plates and bowls, use 20 cm (8 inch, salad-size) plates and smaller cereal bowls. One serving of oatmeal is just 175 mL (3/4 cup) – it might look like a measly amount in an extra-large bowl, but will appear plentiful in a smaller bowl. Fill those smaller dishes, and satisfy your eyes and tummy and eat less in the process!
- Dole out a serving. Big packages encourage big portions and it’s hard to know how much you’ve eaten when you eat directly out of the package! Measure out a serving onto a plate or into a bowl before you start munching, and put the rest away.
- Treat yourself! Feeling deprived can lead to over eating or bingeing. Enjoy a treat once in a while - it will help keep you on track in the long run!
On average people make 200 food decisions a day. Try this 1, 2, 3 strategy to help control your portion decisions.