Obesity has become an epidemic that affects more people today than ever before. Increasing portion sizes can lead to overeating and undesirable weight. Many factors affect the serving of your meal. Controlling portion sizes can help prevent excess weight gain.
Here is Dyt. 5 tips from Serkan Sıtkı Şahin to measure and control portion sizes.
- Use your plate as a serving guide
If measuring or weighing food does not seem attractive or practical to you, try using your plate or bowl as a portion control guide.
This can help you determine the optimal nutritional rate for a balanced meal. You can divide your plate into different food groups.
A general guide for each meal:
Vegetable or salad: Half a plate
High quality protein: Quarter plate (red meat, poultry, fish, eggs, milk, tofu, beans and legumes)
Complex carbohydrates: Quarter plate (such as whole grains and starchy vegetables)
High-fat foods: Half a tablespoon (7 grams) (like butter)
Remember that this is not a guide that fits everyone, as people have different nutritional needs. For example, those who are physically more active often need more food.
Because vegetables and salads are naturally low in calories but high in fiber and other nutrients, consuming them at meals can help you avoid overeating high-calorie foods.
- Do not eat fast
Fast food informs you less than you are satisfied and therefore increases your chances of overeating. Since your brain understands that you are full, it can take about 20 minutes after eating, so slow eating can reduce the total amount you eat.
Slow food reduces the amount of food you eat while also allowing you to enjoy more of the food you eat. In addition, eating on the move or being distracted can cause you to overeat in front of the TV. Therefore, focusing on your food and eating slowly increases your chances of controlling your taste and portion sizes.
Try to take less bites from food and chew a lot.
- Use small utensils
Any of the plate, spoon and cup sizes can unconsciously affect how much food you eat. For example, using large plates can make food look smaller and this often results in overeating. So replacing your regular plate, bowl or serving spoon with a smaller alternative can prevent overeating. Most people feel tougher with what they eat on a large plate with the same amount of food on a small plate.
- Use your hands as a presentation guide
Another way to measure the appropriate serving size without any measuring tools is simply to use your hands.
Since your hands often correspond to the size of your body, larger people who need more food usually have larger hands.
A general guide for each meal:
High protein foods: In general, two palm sized portions (such as meat, fish, poultry and beans)
Vegetables and salads: Generally the size of two punch sizes
High-carbohydrate foods: Generally two palm-sized portions (such as whole grains and starchy vegetables)
High-fat foods: Two thumb sizes in general (like butter)
- Ask for half portions while eating outside
Restaurants love to serve with large portions. In general, restaurant portion sizes are about 2.5 times larger than standard portion sizes. If you are eating out, you can always ask for half portions or a children’s menu. This will help prevent you from overeating.
Alternatively, you can share a serving with someone else, or order a starter and a side dish instead of a main course. Ordering side salads or vegetables, asking for sauces to be served separately, and avoiding open buffet restaurants will help you get fewer calories.