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10 Tips for Better Portion Control and Weight Management

Today, many people consume more calories, sodium, sugar, and saturated fat than their body needs. As shown with the recent obesity epidemic in adults and children, it’s having a negative effect on weight and health.

Consuming the appropriate amount of food and calories is important to maintain a healthy weight and overall good health. Portion control at each meal and snack is healthier than skipping entire meals. Here you will find very useful tips:

1. Find Out Your Individual Needs To Achieve Your Desired Weight

Calorie and nutrition needs vary by things such as gender, age, activity level, state of health, medications and so on. So its important to learn about your personal needs. A free tool to help you get started is the “Super Tracker” at www.choosemyplate.gov, https://supertracker.usda.gov/myplan.aspx. It can help you compare the foods you eat with the foods and nutrition you need.

2. Learn More About Serving Size

Besides using the Super Tracker tool, here are just a few everyday comparisons to help you learn what a serving size is:

  • 1 oz of meat, poultry or fish=1 adult serving.
  • ½ cup of a cooked grain or starch= 1 adult serving.
  • 1 tablespoon= 1 adult serving of oil or margarine or butter or mayonnaise or syrup or honey or agave or jam or jelly etc.
  • 1 cup of read-to- eat cereal= 1 adult serving.
  • 1 slice of bread= 1 adult serving. It looks like the size of a cassette tape or a computer mouse.
  • ½ cup of ice cream= 1 adult serving.

3. Learn About Your Portion Choices

Find out how many servings you really are eating and drinking. Look at the bowls, glasses, cups, and plates you usually use, and measure how much they hold.

4. Use Smaller Plates, Bowls & Glasses

Studies have shown that people consume more foods and beverages when provided larger plates and cups.

5. Use The My Plate Icon When Plating Your Meal

Remember the My Plate Icon and use it as your guide. Fill ½ your plate with a colorful assortment of different cultural vegetables. Fill ¼ of your plate with low sodium, low fat proteins such as legumes, fi sh, poultry, etc. Fill the last ¼ of your plate with low sodium.

6. Take Your Time-Slow Down

With today’s hectic schedules, it’s easy to rush through meals. But slowing the pace in which you eat can give your brain and body time to register its fullness.

Related: Sodium Facts for Better Health & Waistline

7. Choose Wisely At Restaurants

The USA national chain restaurants list the nutrition facts including calories, sodium, sugar, etc., for each product on their website. Read before you choose.

8. H2O – Hydrate Throughout The Day

Dehydration can contribute to lack of energy, feeling fatigued, weight gain and can often mimic hunger. This can trick your brain into craving food.

9. Plate Your Food & Beverage Then Put Extras Away

At snack time, never eat directly from the package to help avoid overeating and weight gain.

10. Pack Your Own Lunch To Save Calories & Money

Packing lunch at home is a great way to help avoid packing on the pounds while giving big savings to your budget.

About Meriterese Racanelli

mm
is a Food Scientist and Clinical Nutritionist working with Goya Foods internationally. A Celiac and popular international speaker, she has almost 20 years as a renowned expert on cultural foods, nutrigenetics, botanicals, phytonutrients, and their effects on the body, disease, allergies and conditions like Celiac. Besides her Master’s of Science degrees in Nutrition and Food Science, Suma Cum Laude from Montclair State University, where she serves as an adjunct professor in Nutrition and Food Sciences, Meriterese completed her Clinical Dietetics and Medical Nutrition Therapy training Magna Cum Laude from MSU, via hospitals in New Jersey, and majored in pre-med/biology in her under-grad degree.

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