Portion Control: How to Eat Mindful Servings

Portion sizes have evolved over the years. For example, in the 1980’s a bagel was 3 inches wide. Fast forward to today’s standard bagel size, which is twice as wide. It’s not just bagels, but restaurant serving sizes are misleading people to eat past the point of fullness.

It’s important to know the difference between “portion” vs “serving size.”

While a portion is the amount you decide to eat at a given meal or snack, a serving size is measured (i.e., 1 slice of bread or 8 oz of milk). Therefore, one portion of a food or drink can contain multiple servings or less than a standard serving.

Tips for keeping portions realistic:

  • Check the nutrition label for serving size. Just be mindful of what the serving size is and that everyone has unique nutritional needs and appetites may vary day-to-day.
  • Eat foods that include proteins, healthy fats, and veggies rounded out by some fruit and whole grains.
  • Assess what you’re eating while eating it and how you feel while doing so. Try to not eat in a rush, and focus on the food’s flavors, avoid distractions, and appreciate the time it took to cook it.
  • Skip the supersize or ask restaurants if they have a half portion. If they do not, you can consciously save half for another meal.
  • Use smaller plates or bowls at home. Also, avoid eating from the bag. Put in individual servings and grab when snacking.

References: https://www.healthline.com/nutrition/portion-distortion?slot_pos=article_4&utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=diabetes&utm_content=2022-01-20&apid=37287323&rvid=a2e19903a17aea29e0e637faa77b683317cecb493c32185d6e7d534d1a39cf06#tips

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