How to Control Food Portions
Finding ways to cut kilo-joules while continuing to eat the foods you enjoy is not as hard as you think. Learn how to size up servings and avoid over-eating with these top tips!
Start with a glass of H2O
Drink 1 big glass of water before you eat Filling your belly with water will naturally make you less likely to overeat. Plus, some symptoms of dehydration may actually be what’s causing your rumbling belly, so sipping some water before you eat may eliminate your “hunger” altogether.
Add veggie fillers
Bulking up your meals with veggies is one easy way to cut calories while filling you up fast. Spinach, for example, can be used as a sandwich-topper or can add fiber and nutrients to pasta and stir-fries, says Blatner. Other ideas to eat more veggies: swap in mushrooms for half the ground meat in most recipes, make oatmeal more filling with diced apples, and use a whole-wheat pita in place of bread so you can stuff it with more veggies.
Prep Portion-Controlled Meals in Advance
It’s hard to serve yourself the right portion of food when you’re hungry and tired. For this reason, we often eat too much at dinner time. But if you prepare portion-controlled meals in advance, you’ll always eat the right amount. Use this guide to make a week’s worth of healthy meals in under an hour.
Get Smarter With Salad Portions
Think portion sizes don’t matter when you eat salad? Think again! Salads can be a weight loss savior or a complete diet disaster. Find out how to make sure you eat the right salad foods and the right amount of salad foods when you assemble your next meal.