Meal times when you're busy working make a tendency just to make sure your stomach is filled, without thinking about the portion that suits your needs. The effects of consuming food without paying attention to portions as needed are rarely noticed.
Portion control is very important because then the intake of nutrients and calories needed by the body is fulfilled. Another benefit of portion control is maintaining body proportions and preventing disease.
Senior Director, Worldwide Nutrition Education and Training, Herbalife, Susan Bowerman says portion control is a great method to help keep an eye on how much you eat while keeping calorie intake under control.
"Remember, a portion is the amount of food you put on your plate, while a serving is the right amount of food, which means understanding what your body needs and eating accordingly.
Often, we overeat because we feel we have to finish everything on our plate or because restaurants serve very large portions, which leads to weight gain," says Susan.
The way our portions are presented greatly affects how much we eat. If you eat healthy food, you might think that it's hard to overeat. However, many people who fill their plates with healthy food actually struggle with weight because they eat too much.
In fact, according to a meta-analysis published in Obesity Research & Clinical Practice, the use of size-controlled plates among research subjects resulted in significant reductions in body weight, body mass index and waist circumference.
Practical Tips to Help Control Your Portions
Susan adds "Believe it or not, the expression -the eye is bigger than the stomach- really applies here. When you set a plate, you rely on what you see to determine the portion of food, which is often much more than what you can - or should - eat."
As mentioned above, there is a difference between "serving" and "portion". A serving size is what's located on the nutrition information panel on food packaging - but it may not reflect the amount you actually consume.
We are programmed to consume whatever is put in front of us, whether it's a lot or a little. Portions are the only way to know you're done eating, when your plate is empty and tells you that "I'm done."
Here are some habits that can help with portion control when serving and plating your meal:
1. Choose smaller serving containers.
From soup to beans, any dish served from a large container can encourage you to eat more. According to Cambridge University, people consume more food and drink when offered larger portions, packaging or cutlery than smaller forms. So, to manage your portions, try serving from a smaller bowl or plate.
2. Choose smaller cutlery.
You will take more food if you use a large serving spoon than a smaller one, so be conscious of how much you put on your plate. Any "just a few spoonfuls" can quickly add up if the spoon is the size of a shovel.
3. Consider the size of the plate.
When you use a smaller plate, it looks as if it contains more food - which means your eyes are telling you that this plate of food will be more filling. So, if you're trying to reduce calories by cutting portion sizes, shrink your plate size too.
4. Consider the height and width of drink glasses.
If you're trying to reduce your liquid calorie intake, pay attention to the size and shape of the glass you're using. Tall and slender glasses look as if they contain more compared to short and wide ones - which tricks your eyes by making your stomach think that you'll be getting more.
5. Serve food in the kitchen instead of at the table.
Serving food family-style allows everyone to grab their own, which is why it's not a good idea if you're trying to control portions. By putting the dishes on the table, it's too easy to add "just a little more". It's best to portion out the food in the kitchen. The only dishes that should remain on the table are those with low-calorie vegetables and salads.
6. Consider the color of the plates.
I'm not suggesting you go out and buy new plates, but remember that the color of the plate can affect your ability to visualize how much food you're consuming. When there is a large contrast between the color of the food and the color of the plate - imagine a dark piece of chocolate cake on a light white plate - it is easier to visualize the portion of food, which makes it easier to control how much you eat.
7. Eat low-calorie foods first.
When you're very hungry and have food on your plate, you're likely to serve more of the highest calorie foods available, and you're also likely to consume them first once you sit down to eat, which means you'll fill up on those high calorie foods first!
If you feel this way, try starting by eating a salad or vegetables first - this way, you'll start to feel full on the lower calorie foods first, leaving less room for heavier meals.
8. Use your plate as a guide.
Your plate can also serve as a guide in dividing the components of your meal. The recommendations below are rough estimates, as everyone has unique dietary needs, but they can be a useful guide - especially when you're eating at a restaurant.
- Vegetables or salad: about ½ of the plate
- Protein: about ¼ of the plate
- Complex carbohydrates (like whole grains and starchy vegetables): about ¼ of the plate
When eating out, try to pay attention to these factors and see how they can affect your eating habits.