BY TEAM FOURTH FRONTIER DESK
Portion control is an important factor in promoting heart health as it helps to manage your calorie intake and maintain a healthy weight.
What is portion control?
Portion control means managing the amount of food you eat to maintain your heart and overall health and avoid overeating.
Understanding recommended portion sizes helps you to manage your calorie intake and maintain a healthy weight. Use measuring cups, food scales, or visual aids to help you visualize portion sizes.[nhlbi.nih.gov]
High-calorie foods, like desserts, fried foods, and sugary drinks, quickly add up and contribute to weight gain. Limit these foods and opt for nutrient-dense foods like fruits and vegetables.[nhlbi.nih.gov]
Use smaller plates and bowls:
Using smaller plates and bowls helps you eat smaller portions without feeling deprived. This is an easy trick to manage portion sizes.[bhf.org.uk]
Avoid eating straight from the package:
Eating straight from the package makes it difficult to monitor how much you're eating. Instead, portion out your food onto a plate or bowl.[niddk.nih.gov]
Practice mindful eating:
Mindful eating involves paying attention to your food, savoring each bite, and stopping when you're full. This technique helps you avoid overeating and promote healthy eating habits.[health.harvard.edu]
Limit eating out:
Eating out makes it challenging to manage portion sizes. Try to limit eating out, or choose restaurants with healthy options and smaller portion sizes.[ncbi.nlm.nih.gov]
Keep healthy snacks:
Having healthy snacks in hand helps you avoid overeating during meals. Choose nutrient-dense options like fruits, vegetables, nuts, and seeds.[hsph.harvard.edu]
Use the plate method:
The plate method involves dividing your plate into sections for different food groups. This helps you create balanced meals and manage portion sizes.[hsph.harvard.edu]
Plan your meals ahead of time:
Planning your meals ahead of time helps you make healthier choices and avoid overeating. Use meal planning tools to create balanced meals and portion sizes.[cdc.gov]
Be aware of liquid calories:
Drinking high-calorie beverages like soda and juice quickly add up and contribute to weight gain. Choose water or low-calorie beverages.[cdc.gov]
Practicing portion control is essential for maintaining a healthy heart and overall well-being. Following these tips helps you manage your portion sizes, maintain a healthy weight, and reduce the risk of heart disease.