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Whether you are dieting or not, your portion size matters. Controlling the size of your food portions is easy if you know your daily calorie requirements. If you fill up your plate with food and gobble it up, this post is for you. You might be eating healthy foods, but the portion size is important too. Generally speaking, your age, gender, and level of physical activity determine your calorie requirements.
I have a list of suggestions here, but if you are in doubt, you can consult your nutritionist or doctor for help. Some online tools also allow you to calculate your calorie needs using the information you provide. Here are my tips:
Packaged food items usually come with multiple servings. Before devouring the entire packet, read the food label to make sure that you don’t eat more than one serving. Most food packets come with serving size information so you can easily find your portion size.
Don’t eat out of the packet
Since some food packets contain multiple servings, eating out of it is not recommended. You may end up devouring the entire package. Instead, take one serving in a bowl before eating. Put the packet away so that you won’t be tempted to have another helping. I mostly take my servings in a small-sized bowl so that I can limit my consumption.
Halve your intake
In the case of high-calorie food items such as butter, sour cream, and oils, it’s a good idea to have the amount you usually take. In most cases, you won’t even notice any difference in taste. As far as possible, replace high calorie foods with their low-calorie varieties, but remember that portion size is still important. Just because you are cooking with low-calorie items, you are not supposed to double your intake.
Opt for fruits and vegetables
Vegetables and fruits are low in calories. They are also rich in nutrients. By replacing high calorie snacks with nutritious fruits and vegetables you not only reduce your calorie intake, but also get the most nutrition from the food portions you eat. When it comes to fruits and vegetables, one serving is usually ½ cup. In the case of dried fruit, it is ¼ cup.
Get the smallest size
While ordering meals at a restaurant, always opt for the smallest size. You will still have plenty of food to eat. You can also reduce your portions by sharing the meal with a friend or a family member.