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What Are the Best Tips for Practicing Portion Control When Cooking?

Easy Tips for Controlling Portions When You Cook

Learning how to manage portion sizes is really important. It helps you eat a balanced diet and avoid too many calories, which can lead to becoming overweight. Studies show that people in America eat about 23% more calories than they need because their portions are too big (source: CDC).

1. Know Standard Serving Sizes

Get to know what a standard serving size looks like. Here’s a simple guide from the USDA:

  • Grains: 1 slice of bread or 1/2 cup of cooked rice or pasta
  • Vegetables: 1 cup of raw veggies or 1/2 cup cooked
  • Fruits: 1 medium fruit or 1/2 cup chopped
  • Proteins: 3 ounces of cooked meat or 1/2 cup of beans

2. Use Measuring Tools

Use measuring cups, spoons, and a food scale when cooking. Studies have found that people who use these tools can eat around 25% less food (source: Journal of the Academy of Nutrition and Dietetics).

3. Try the Plate Method

Try the plate method for meals. Fill half your plate with vegetables, one quarter with lean proteins, and one quarter with whole grains. This makes it easier to see how much you should eat and helps make sure you get the right nutrients.

4. Practice Mindful Eating

Mindful eating can help you eat smaller portions. Studies show that eating slowly can reduce how many calories you take in by about 10-20% (source: American Journal of Clinical Nutrition).

5. Make Leftovers and Meal Prep Easy

Cook meals ahead of time and store them in containers that fit single portions. This makes it less likely you'll overeat and helps you keep track of portions all week.

6. Keep Track of What You Eat

Write down what you eat in a food diary or use apps like MyFitnessPal to keep an eye on your eating habits. Studies show that tracking what you eat can help you reduce calorie intake by about 15% (source: Obesity).

By using these tips, you can have better control over how much you eat and work towards a healthier life.

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What Are the Best Tips for Practicing Portion Control When Cooking?

Easy Tips for Controlling Portions When You Cook

Learning how to manage portion sizes is really important. It helps you eat a balanced diet and avoid too many calories, which can lead to becoming overweight. Studies show that people in America eat about 23% more calories than they need because their portions are too big (source: CDC).

1. Know Standard Serving Sizes

Get to know what a standard serving size looks like. Here’s a simple guide from the USDA:

  • Grains: 1 slice of bread or 1/2 cup of cooked rice or pasta
  • Vegetables: 1 cup of raw veggies or 1/2 cup cooked
  • Fruits: 1 medium fruit or 1/2 cup chopped
  • Proteins: 3 ounces of cooked meat or 1/2 cup of beans

2. Use Measuring Tools

Use measuring cups, spoons, and a food scale when cooking. Studies have found that people who use these tools can eat around 25% less food (source: Journal of the Academy of Nutrition and Dietetics).

3. Try the Plate Method

Try the plate method for meals. Fill half your plate with vegetables, one quarter with lean proteins, and one quarter with whole grains. This makes it easier to see how much you should eat and helps make sure you get the right nutrients.

4. Practice Mindful Eating

Mindful eating can help you eat smaller portions. Studies show that eating slowly can reduce how many calories you take in by about 10-20% (source: American Journal of Clinical Nutrition).

5. Make Leftovers and Meal Prep Easy

Cook meals ahead of time and store them in containers that fit single portions. This makes it less likely you'll overeat and helps you keep track of portions all week.

6. Keep Track of What You Eat

Write down what you eat in a food diary or use apps like MyFitnessPal to keep an eye on your eating habits. Studies show that tracking what you eat can help you reduce calorie intake by about 15% (source: Obesity).

By using these tips, you can have better control over how much you eat and work towards a healthier life.

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