Error message here!

Hide Error message here!

LogIn

line

OR

Forgot your password?

 

Error message here!

Error message here!

Hide Error message here!

Create Account

line

OR

Log-In

 

Lost your password? Please enter your email address. You will receive a link to create a new password.

Error message here!

Back to log-in

 
Close

10 Health Tips for Portion Control

While it may be tempting to jump into the self-help line to see how much food can fit into a single plate and enter your stomach, the real way to measure how your meals fit in is with partial control. Partial control is a way of balancing the meal - make sure you have the right amount of protein, carbohydrates and fats, and even sugar in your diet. Split your plate is a simple and effective way to maintain a healthy lifestyle. Here are 10 ways to make yourself a more balanced diet.

  1. Part of your plate
  2. Keeping Colorful
  3. Measuring your part
  4. Using smaller dishes
  5. Eat until the satisfaction is not sufficient
  6. Read the Nutrition Labels
  7. Turn off the TV
  8. Eating out while sharing a meal
  9. Avoid Seconds
  10. Eat 5-6 small meals a day


Part of your plate –

With the imaginary line as a guide, cut your plate into three sections. The biggest part is what you want to fill with cereals such as whole wheat bread or pasta and brown rice. To ensure that these grains are whole wheat, avoid white cereals, such as white rice, white bread. Brown grains are higher in dietary fiber and can give you plenty of time.

  • The second part of the plate is that you put your fruits and vegetables, must consume a lot of these, because they are vitamins and minerals essential to the human body systems are high.
  • The third part will include protein, such as meat, including chicken, pork, and even fish, nuts and beans. This section will also include dairy products such as milk, cheese, yogurt.
  • If you exercise regularly, the ratio between carbohydrate and protein may vary. Before exercising, you may have more carbohydrates in your meal to help maintain energy levels while exercising and you may have muscle recovery and repair more protein and eat too full.

Keeping Colorful –

Fruits and vegetables are vital to maintaining a full range of health. Eating a diet rich in fruits and vegetables can reduce the risk of heart disease while providing you with the many vitamins and minerals you need to keep your body functioning at the highest levels.

Measuring your part –

 To measure what you put in your body is important. Make full use of measuring cups, spoons and food scales when you can not, at least take the time to estimate. Use simple objects as a reference to measure your part, such as tennis equivalent to a cup of almost the same size.

Using smaller dishes –

People tend to mentally measure how empty they look are based on how well their plates are. So it may be a better idea to use smaller dishes to help psychologically help you consume less. It's also a better idea to work on a table, which encourages people to take more food than they should eat into small pieces of food rather than family-style.

Eat until the satisfaction is not sufficient –

"You should only eat when you're hungry" - that sounds simple, is not it? Many people choose when they are bored or food sitting there, tempting them to eat. When you are hungry, you should only consume food to eat until you are satisfied, this is not necessarily the same as the full feeling. A good way to use is to stop eating when you feel 80% full and the body is usually satisfied by that point and there is always a snack to expect if you start feeling hungry again before your next meal.

Read the Nutrition Labels –

Knowing that you put your body is the first thing you should focus on when building a board. Depending on your personal goals, determine how much food you really are and how much you should consume. Do not know how to read Nutrition Labels? Take a look at our guide to reading Nutrition Labels.

Turn off the TV – 

Sitting with your eyes staring at the front of the screen TV, may lead to blind eating. TV (and other distractions, such as reading or playing on your cell phone) can distract your attention from the amount of food that has been consumed. Tuning any distractions can help you focus more on what you eat and what your body tells you.

Eating out while sharing a meal –

plate and meal size in restaurants is often greater to encourage a sense of customer satisfaction. A solution to ensure that you do not eat too much is to share with everyone you eat a meal with anyone. To boot, you can even split checks to help you save money.

If you are eating out alone, do not be shy at asking for a go-box. Most restaurants offer to go to the free box, and most meals are so large that most people can not finish them in a sore, and it is best not to waste a meal and keep it for lunch the next day.

Avoid Seconds –

Get Seconds Tips You eat twice as much as you intend to eat, which means double the number of calories. Instead, the purpose is to make your (hopefully small) plate full as you think you can consume.

Eat 5-6 small meals a day –

Although it may seem counterintuitive to eat more meals to promote healthy eating habits, the key word is "small" - that is, although the meals are small, they serve "5-6 small meals. "To help contain the craving and gluttony as you keep feeding your body energies. These meals include your usual breakfast, lunch and dinner, and at the same time the size of the meal will become smaller, you will snack between every meal consumption, like a road mixed with a cup of yogurt, and fresh and mixed fruit juice and milkshake.

Share With:

Leave A Comment