Portion Control Strategies

 Portion control is essential for meeting your weight goals. Unfortunately, implementing portion control is easier said than done. Most of us need to re-learn what an appropriate portion is and how much food we actually NEED each day. I have helped hundreds of clients understand portions and how to get the most filling power from smaller meals. Have a look through the tips below. If you need more individualized help, please contact me directly at 604-722-8485.

Eat a small meal or snack every 3-4 hours. This will prevent you from getting too hungry which will likely lead to overeating.

• Eat mindfully. Try not to eat while working at your desk, while driving your car or while watching T.V. Try to be aware and enjoy every bite of your food.
• Eat slowly and put your fork down between bites.
• Eat from smaller dishes. Use a small-medium sized plate or bowl instead of a large one.
• When eating in restaurants, share an entrée with a friend or cut the meal in half once the meal is served and put it in a ‘take-away’ container.
• Put your napkin on your plate so you avoid picking at leftover food before your plate is removed.
• Avoid super-sizing! Never order larger than a ‘small’. This goes for pop, movie theatre popcorn, ice-cream, etc.
• Wait 15-20 minutes before taking a second helping. It will take this long for you to feel full off your first helping of food.
• Make the largest portion on your plate vegetables. Then have a lean source of protein (3oz) and a small serving of grain (1/2 cup cooked).
• Remember, you want to eat every 3-4 hours…so you don’t need to be stuffed. Don’t eat like it’s your last meal!
• Respect your fullness and hunger cues. Treat your body with respect.