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