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.
Portion sizes:
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:
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.