Overweight people are on the rise as time goes by and health specialist can’t still find the answer what causes such. Is it about genetics? Or the foods we eat? Sedentary lifestyle? Probably. However, these things didn’t hold the key to stop this kind of epidemic. Which leads to a question: How about food portion sizes?
In the past 20 years, portion sizes of the foods we eat are increasing compared to foods that are available back in the 80’s. Today:
- Restaurant burgers these days are now 23% larger
- Sodas are now 52% more
- Junk foods such as chips and pretzels are now 60% larger
Studies show that whenever there’s large amounts of food on the table, we tend to consume more than we normally would. But when we’re presented with lesser food on sight, we consume less. In top of that, every time we’re served with smaller portions of food, we typically report the same level of satiety like we would do when eating large portions. So with that being said, it’s important to cut back portion sizes to reduce weight.
- When dining out, immediately cut your meal in half and tell the waiter to put the other half on a container so you can eat it at home later on. If you don’t do this, you’re going to be tempted to eat the entire meal without realizing that it can add calories to your body.
- Another tip to control your portion sizes is to use smaller bowls, cups, and plates when eating. A standard-sized plate measures up to 9 inches in diameter. Paper plates that are found in the market also had the same size too. However, restaurants use plates that are two times larger than this size which will result to larger portions. But as long as you eat using smaller dishware, you’re likely to eat less but will be satisfied thereafter.
- And last but not the least, it’s important to examine what food you put on your plate first. Is it healthy? Then go for it. If it’s not, consider cooking another one. Make sure to fill your plate with lots of veggies to get the nutrients your body needs. Don’t forget your grain and protein portions too. Your plate should contain a quarter of lean protein such as fish, chicken, turkey, beans, and lentils. And the other part should contain whole grains such as brown rice, quinoa, and whole wheat pasta.
Large portions may be the norm these days, but by following the tips listed above, it can lead to a healthier and slimmer you in no time. So what are you waiting for? Start controlling your portions today.