Tips to Limit Your Portions
1. Cut your portions in half
If you usually eat a plate of pasta for lunch, eat half of it and save
the rest for another meal.
2. Measure your food accurately
Use a measuring cup or measuring spoon when trying to figure out portion sizes.
3. Learn to estimate Serving Sizes
This helps when measuring tools aren’t easily available. For instance,
one cup is about the size of a tennis ball.
4. Use smaller kitchenware
Replace your large plates, bowls and cups with smaller ones to help control
5. Add Variety to your Plate
Fill half the plate with fruits and vegetables, one quarter with protein,
and one quarter with a healthy starch.
6. Limit Calories from Drinks
Drinks and liquids tend to be less filling but are high in sugars and calories.
A couple of drinks here and there will add up.
7. Make Single-Serving Portions
Pre-portion bulk items like pasta, rice, pretzels and snacks so that you
don’t over eat them.
8. Eat without distractions
Be mindful while eating and do not have your meal while watching TV or
on your phone. Eat slowly, savor the meal and do checks to make sure you
don’t over eat and become too full.
9. Socialize Away from Food
When at a party or out with friends, don’t socialize and network
around food. Grab some water to keep your hands occupied instead of an
appetizer or snack.
10. Opt for Water or a Healthy Drink
When eating out, make it a habit to go for the water or tea. Not only will
you save calories, but you’ll also save money.
11. Limit Fried Foods
Fried foods tend to be greasy and oily so try to avoid them. If you must,
ask your friends to split the order with you or blot excess oil with napkins.
12. Go For Light
Go for light dressings and seafood or other light meats. Also try to get
your dressings and sauces separately and add them yourself according to
taste, but don’t add too much.
13. ask for a To Go Box
Don’t be embarrassed. Always ask for a to go box. That way, you don’t
force yourself to finish all your food and you’ll have leftovers
for another meal or snack.