Focusing on portion control is an important part of mindful eating. Let’s look at some ways we can manage our portions:
- Watch serving size: A serving size is the amount of food listed on the “Nutrition Facts” label. Some foods come in more than one serving, like candy bars and bags of chips. Looking at the nutrition label can help you make sure you only eat one serving at a time.
- Watch portion size: A portion size is the amount you actually choose to eat. Try to stick closely to the serving size.
- Measure your portions: Portions can be measured with spoons and cups or estimated with familiar objects. For example, a good portion of whole grain cereal is the size of your fist.
- Eat from a plate: One way to make sure you stick to the serving size is to eat from a plate instead of from the package.
- Drink between bites: Taking a drink between bites can help you slow down while you eat and help you control portion size.
- Eat slowly: Eating slowly means your body can tell you when you’re full before you’ve eaten too much. After eating a portion, rest for a few minutes. If you feel full, you really don’t need any more.
- Eat 3 meals a day: Try to stick to 3 meals a day plus one snack if you feel hungry.
Remember, food is fuel for an active body. Get up and move throughout the day, even for small activities or short walks.