At Care Net Consultants, we recognise that controlling portion sizes is vital in managing weight and promoting overall health. Many of our patients managing high BMI struggle with portion control, which can impact calorie intake and weight management. Here are some tips to help you understand and control portion sizes effectively:

1. Use Visual Cues

• Visualize portion sizes using everyday objects:
  • A serving of meat or fish should be about the size of a deck of cards.
  • A cup of pasta or rice is approximately the size of a tennis ball.
  • A teaspoon of butter or oil is about the size of a thumb tip.
• These visual cues can help you estimate portion sizes without measuring cups or scales.

2. Read Food Labels

• Check serving sizes on food labels to determine the size of a portion. Pay attention to the number of servings per container.
• Use measuring cups or a food scale to measure portions until you know the appropriate sizes.

3. Practice Mindful Eating

• Eat slowly and savour each bite. This allows your brain time to recognise when you’re full, reducing the likelihood of overeating.
• Avoid distractions like watching TV or using your phone while eating, as these can lead to mindless eating.

4. Plate Composition

• Fill half of your plate with non-starchy vegetables, like leafy greens, broccoli, or peppers.
• Reserve a quarter of your plate for lean protein sources, such as chicken breast, fish, tofu, or beans.
• The remaining quarter can be filled with whole grains or starchy vegetables, like brown rice, quinoa, or sweet potatoes.

5. Avoid Super-Sized Portions

• Be cautious of oversized portions served at restaurants or fast-food chains. Consider sharing a meal or asking for a take-out container to save half for later.
• When dining out, order appetisers or choose items from the “light” or smaller portions section.

Benefits of Controlling Portion Sizes:

• Helps manage calorie intake and supports weight loss or maintenance.
• Promotes better digestion and reduces the risk of overeating.
• Encourages mindful eating habits that can lead to long-term healthy eating patterns.

We’re here to help you make informed choices about your diet and portion sizes. You can achieve your health and weight management goals by effectively understanding and controlling portion sizes. Stay tuned for more tips and insights to help you on your journey to better health!