A Nutritionist’s Guide to Portion Control

Have you heard that saying “Your eyes are bigger than your stomach?” There’s some truth to it!

Just because food is abundant doesn’t mean we have to eat all of it, all at one time. That said, it’s not always easy to know how much we need – and, of course, our individual needs can vary from day-to-day.

One of the most common things I work with clients on is understanding portions. My clients’ needs vary too, of course – some are trying to lose some weight, some trying to gain; most have struggled with the restrict-binge cycle. I believe respecting our body’s hunger and satiety signals is the best way to combat overeating, but that takes practise. I really believe you can eat almost anything – it just needs to be eaten with moderation in mind.

These tips and tricks will get you there:

  1. Serve dinner on a smaller plate.
  2. Eat slowly and chew each mouthful 20 times. This takes time – be patient! Give it some practise and it will become a habit. Start with chewing each bite 10 times.
  3. Enjoy the tastes and textures of food – really savour the experience!
  4. Put your knife and fork down after each bite.
  5. Drink 2 glasses of water 20 minutes BEFORE meals, not during.
  6. Have a protein-rich snack in between meals to keep your blood sugar stable and your appetite under control.
  7. Serve protein and carb portions the size of your palm and put the rest away.
  8. Give food a second thought If you’re stressed or anxious – swap it for tea, a walk, bath, or sex!
  9. Set small health goals – we’re talking one per week – to prevent you from overeating if you’re feeling overwhelmed. Try my JSHealth Restart plan and help reset your body gently.
  10. Practise self-love and remind yourself your body is a temple. Why would you want to fill it until you’re terribly uncomfortable?
  11. Remember that food is abundant You’re lucky to know your next meal is coming soon.
  12. Enjoy one treat every week. This means you will not feel deprived and are less likely to over eat or binge on foods. Give yourself permission to eat what you craving – just set aside a small amount and ENJOY.
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