One of the most significant challenges for adults over 40 looking to lead wholesome, healthy lives and manage weight or diabetes is controlling portion sizes. Serving size precision doesn't necessarily mean you'll be whipping out the scales for every meal or turning to meal replacement shakes. It's about mindfulness encompassing the key principles of balance, variety, and moderation. In this post, we'll share pragmatic tips and strategies to master the art of portion control.
The first step to mastering portion control is understanding serving sizes. A serving size is a measured amount of food or drink, such as one slice of bread or one cup (eight ounces) of milk. The 'Nutrition Facts' label on packaged foods informs you of the serving size and the number of servings per container. By contrast, a portion is the amount of food eaten at one time, which can be more or less than a serving.
Here’s a quick and easy guide to help you get started:
Use Smaller Plates and Bowls: Studies show that people tend to eat less when using smaller plates and bowls. It's an easy way to limit your portions, while still feeling like you're eating a full meal.
Understand Food Labels: Learning to interpret food labels can help immensely. Look out not just for the serving size, but also the amount of servings per package.
Control Portions at Restaurants: Restaurant meals tend to be quite large. Consider asking for a to-go box at the outset and packing away half of your meal for later.
Listen to Your Body: Pay attention to your hunger and satiety cues. Eating mindfully can help ensure that you don't eat more than your body needs.
Increased Frequency, Reduced Quantity: Consider having small, frequent meals rather than three big meals. This can help keep your metabolism active, control hunger, and stabilize blood sugar levels. But ensure that the total daily calorie intake remains the same.
Fruits and Vegetables: They are high in vital nutrients and low in calories. Half of your plate should be fruits and vegetables. Visual cues can help— one serving is about a handful.
Proteins: Lean proteins like chicken, fish, and tofu should constitute around a quarter of your plate. One serving would be around the size of your palm.
Grains and Starchy Vegetables: Items like rice, pasta, potatoes, and whole grains should also make up a quarter of your plate. One serving size is roughly equivalent to your fist.
Fats: Healthy fats are necessary for your body, but they're also high in calories. Keep them to a minimum— about the size of your thumb.
By taking charge of portion sizes, individuals over 40 can have a fruitful way to maintain a balanced diet, regulate weight, and manage diabetes. Remember, the key is not to deprive oneself of particular foods or food groups, but to ensure an appropriate proportion of each. Make these simple measures a part of your daily routine, and you’ll be well on your way to a healthier you.
