Tips From A Nutrition Coach: The Power of Portion Control

Words From A Nutrition Coach: Change The Game With Portion Control

When it comes to healthy eating, portion control is a game-changer. It involves understanding and managing the quantity of food we consume, and it can have a profound impact on our health and weight management goals. Here are some essential tips to harness the power of portion control:

1. Be Mindful of Serving Sizes: Familiarize yourself with recommended serving sizes for different food groups. Use measuring cups, a kitchen scale, or visual cues to gauge appropriate portions. Over time, you'll develop a better sense of portion sizes without relying on tools.
2. Use Smaller Plates and Bowls: Research shows that using smaller dishware can trick our minds into feeling satisfied with smaller portions. Swap out your large dinner plates for smaller ones, and you'll find yourself consuming less without feeling deprived.
3. Fill Half Your Plate with Veggies: Vegetables are low in calories and high in nutrients. By filling half of your plate with colourful veggies, you're not only controlling portion sizes but also maximizing your intake of essential vitamins, minerals, and fibre.
4. Listen to Your Body: Pay attention to your body's hunger and satiety cues. Slow down during meals, savour each bite, and stop eating when you feel comfortably full. It takes time for your brain to register that you're satisfied, so give yourself a chance to recognize those signals.
5. Plan and Prep Meals in Advance: Planning and preparing meals ahead of time can help you avoid impulse eating and make healthier choices. When you have portioned meals readily available, you're less likely to overeat or rely on unhealthy convenience foods.
6. Be Mindful of Liquid Calories: Beverages like sodas, sugary juices, and alcohol can pack a hefty calorie punch. Limit your intake of these drinks, and opt for water, unsweetened tea, or infused water instead. Remember that liquid calories can quickly add up, even if you're practicing portion control with solid foods.
7. Slowly Reduce Portion Sizes: Gradually decreasing your portion sizes can make the transition more manageable and sustainable. Start by reducing your portion sizes by 10-20% and see how it feels. Your body will adjust over time, and you'll feel more comfortable with smaller portions.
8. Use Visual References: Sometimes, estimating portion sizes can be challenging. Use visual references to guide you. For example, a serving of protein (such as chicken or fish) should be about the size of your palm, and a serving of pasta or rice should fit into a cupped hand.
9. Prioritize Protein and Fibre: Including protein-rich foods like lean meats, beans, and tofu, as well as high-fibre options like whole grains, fruits, and vegetables, can help you feel fuller for longer. These nutrients support portion control by reducing cravings and promoting satiety. Try our recipe for Chocolate Zucchini Protein Bread.
10. Practice Moderation, Not Deprivation: Portion control is not about depriving yourself of foods you love. It's about finding a balance and enjoying all foods in moderation. Allow yourself occasional treats, but be mindful of portion sizes and how they fit into your overall eating plan.

By embracing the power of portion control, you can achieve your health and fitness goals while still enjoying a variety of foods. Remember, portion control is a lifelong skill that takes practice and patience. Don't get discouraged if you slip up occasionally; it's all part of the learning process.

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Practice Portion Control- Jensen Nutrition Coach

As a nutrition coach, I encourage you to implement these tips and make portion control a fundamental aspect of your healthy eating routine. Start small, be consistent, and celebrate your progress along the way. You'll soon discover the incredible impact that portion control can have on your overall well-being.

So, take charge of your portion sizes, listen to your body's cues, and make conscious choices about the foods you consume. With the power of portion control, you can nourish your body, manage your weight, and create a sustainable approach to nutrition that supports your long-term health goals. Remember, it's always a good idea to consult with a qualified nutrition coach for personalized advice regarding your specific dietary needs and health concerns.​​

At Jensen Fitness, personal training, nutrition coaching, and weight loss programs will provide you with all of the support you need to achieve your personal goals while helping you sustain your new healthy habits for the long term and improve your overall health. To start your weight loss or fitness journey, contact our team of personal trainers in SE Calgary by calling 1-403-200-0199 or by filling out our online contact form.