The Truth About Portion Sizes: How They Affect Your Health
Have you ever wondered why some people seem to be able to eat whatever they want without gaining weight, while others struggle to maintain a healthy weight despite eating a healthy diet? The answer may lie in the size of your portions. Let’s explore the science behind portion sizes and how they affect your health. We will also provide practical tips and tricks for managing your portion sizes to help you maintain a healthy weight and reduce your risk of chronic diseases.
As the saying goes, "You are what you eat." But, it's not just what you eat that matters - it's also how much you eat. Portion sizes are crucial in maintaining a healthy weight and reducing your risk of chronic diseases. Let's take a closer look at why portion sizes matter.
Your stomach is roughly the size of your fist. This means that when you eat more than your stomach can hold, your body has no choice but to store the extra food as fat. Over time, this excess fat can lead to weight gain and an increased risk of developing chronic diseases such as diabetes, heart disease, and certain cancers.
But, it's not just about the quantity of food you eat - it's also about the quality. Eating a balanced diet that includes a variety of fruits, vegetables, lean proteins, and whole grains can help ensure that you are getting all the nutrients your body needs to stay healthy.
So, what can you do to manage your portion sizes and maintain a healthy weight? Here are a few tips to get you started:
- Use a side plate/small bowl. Research shows that we tend to eat more when we have larger plates and bowls. By using smaller dishes, you can trick your brain into thinking you are eating more than you actually are.
- Use a BLUE side plate/bowl. The subconscious mind doesn’t like Blue and this can help reduce your portion size if it doesn’t look/feel as appealing to you!
- Measure your portions: Use measuring cups, spoons, and food scales to help you accurately measure your portions. This can help you avoid overeating and ensure that you are getting the right amount of each food group.
- Listen to your body: Pay attention to your body's hunger and fullness cues. Eat when you are hungry, and stop when you are full. This can help prevent overeating and promote healthy digestion.
- Avoid distractions: Eating in front of the TV, computer, or phone can make it difficult to pay attention to your food and can lead to mindless overeating. Instead, try to eat at a table and focus on your food and the people around you.
I hope you found this information helpful and that you will use these tips to manage your portion sizes and maintain a healthy weight. Remember, healthy eating habits are a key component of overall health and wellness.