We’ve all heard that portion control is really important for healthy eating. In fact, it may help enhance weight loss. But it’s hard. How do you measure a portion size anyway? It’s hard to tell how much one cup is. And even harder in this era of super-sized foods.
You could try visual aids.
But that’s still a little difficult to remember.
We’ve made portion size really easy to track on The Eatery. First, tap on the portion icon. It’ll bring you to the screen of a plate. See that irresistible white pulsing circle? Touch and drag it to indicate portion size. Rather than measuring in cups, its a lot easier to have a general indicator of portion size relative to the amount of food on your plate. Have you tried this function?
Tap on Portions
Touch and drag the white pulsing circle.
But although its easy to track portions on The Eatery, I still find myself having an inordinate amount of food sometimes. So I’ve been looking for simple ways to practise portion control. Here’s what I found. The best part? It’s really not that hard.
Try using smaller plates, bowls, forks and spoons for your meals. You think you’re eating more because your plate seems fuller.
See how plate size makes a difference?
I was surprised to discover that the yogurt in a cup had way less calories than the yogurt in a bowl, even though the latter seems like a much smaller portion.
Divide snacks into smaller portions. Portion that big bag of chips into 12 ZipLoc bags, so you won’t find yourself finishing an entire bag in one sitting.
Wait 20 minutes before getting seconds That’s how long it takes to get full, so if you give yourself a “breather” you may realize you’re not so hungry for that second serving after all.
Leftovers? Divide them into small portions instead of one large container. It’s a lot easier to reheat the next time too.
Be a picky eater
Start your meal with a salad. It’ll keep you from overeating by curbing your appetite while giving you a sense of satiety sooner. Plus, all that nutrient goodness - fiber, vitamins and minerals in wholesome veggies.
Make meat a side dish. By loading up on vegetables and healthy grains as the bulk of your meal, you’ll feel full sooner and get those extra nutrients.
Order an appetizer as an entree or split an entree with your dining partner. Restaurants usually have large portions, so decide how much you will eat and only eat that amount.
Separate half of the meal into a doggie bag. You’ll be less tempted, and you’ll get two meals for the price of one.
Stay away from Supersizing. Don’t get carried away with bigger portion sizes just because its a good deal for your wallet; your waist and health will pay for it later.
Don’t forget to eat. I know work can get crazy busy, but schedule meals and snacks so you don’t go hours without eating. You don’t want to put yourself at risk for overeating later.
Keep snacks a bit further away, like in your office pantry rather than on your desk. This reduces the likelihood of ‘desktop dining’, where you reach out for that snack every time you look over, even when you aren’t really hungry.
Always bring an afternoon snack with you. Prevent unhealthy temptations tempted, like donuts from the nearby cafe. Our recent satiety infographic suggests some easy snacking swaps that keep you fuelled throughout the day while being less likely to give you that dreaded energy crash later. Pro-tip: If you’re looking for a quick snack, grab an orange instead of that banana.
I know we promised a dozen, but here’s a bonus.
It’s okay to snack healthily. It can help control calorie intake and cravings. You don’t want to deprive yourself of food, that’s only going to trigger over-eating later.
Any tips or tricks on controlling portion sizes? How does your workplace do it? Let us know in our comments section or on Twitter.
Recently we’ve been conducting quick chats to really understand our Eatery users better; what their health goals are, and what they like/don’t like about The Eatery. It’s been really exciting to learn how The Eatery plays a part in your lives. The feedback’s been really useful so far, especially as the team continues to work on improving The Eatery. This post is also dedicated to Susan Robbins (@susanbdot)
Thank you for the great conversation and multitude of new perspectives!
Interested in helping out? We love hearing from our users, so drop me a note at firstname.lastname@example.org