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Portion control is not easy when it comes to eating food. However, what if we were going about it the wrong way? Here are are some tips that can help to improve portion control.

Step 1:

Use a smaller plate. The United States eats with larger plate sizes. Where the rest of the world eats with a smaller plate, therefore helping them eat less food because they would have to stack more food (vertically) in order to fit more food on their plate. This helps trick our minds because our eyes will see a smaller plate and help by taking the first step.

Step 2:

Start by making portion control using the size of your hand.  Here is a great infographic from Precision Nutrition to help understand portion control using your hand.  Or you can read more about this step here.

Step 3:

So how can we do this?

  1. Eat more meals per day.  By eating smaller meals, more often, per day you can help with satiety (the state of feeling full).
  2. Eat less food in one sitting.  Go back to step 1 and use a smaller plate to help with improve portion control.
  3. Make sure you have 1 macro nutrient (Carbs, Protein, & Fat) in each and every meal.
  4. Extra credit: Eat your vegetables first.  This will help ensure that you are going to eat your veggies, and it also helps you from overeating because vegetables are higher in fiber which help with filling you up faster because you are having higher, more nutrient dense foods.

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