01 Aug Tips for Portion Control and Mindful Eating
Nourishing Your Body: Expert Tips for Portion Control and Mindful Eating
Maintaining a healthy lifestyle is not just about the foods you eat but also how you eat them. Portion control and mindful eating are essential practices that can help you develop a healthy relationship with food and support your overall well-being. Let’s explore some expert tips to help you embrace portion control and mindful eating for a balanced and nourishing approach to your meals.
Listen to Your Body:
Tune in to your body’s hunger and fullness cues. Eat when you’re hungry and stop when you’re comfortably satisfied. Avoid eating out of boredom, stress, or emotions, as this can lead to overeating.
Use Smaller Plates and Bowls:
Opt for smaller plates and bowls to help control portion sizes. A smaller plate can make your meal look more substantial, leading to a feeling of satisfaction with a reasonable portion.
Mindful Meal Preparation:
When cooking, be mindful of portion sizes. Consider cooking smaller batches or dividing large meals into appropriate servings to avoid overeating.
Fill Half Your Plate with Veggies:
Vegetables are low in calories and high in nutrients, making them an excellent addition to any meal. Fill at least half your plate with colorful veggies to boost your nutrient intake and promote a feeling of fullness.
Savor Each Bite:
Take your time to enjoy each bite and savor the flavors and textures of your food. Eating slowly allows your body to recognize when it’s full, preventing overeating.
Limit Distractions:
Avoid eating in front of the TV or computer, as this can lead to mindless eating. Focus on your meal and the experience of eating without distractions.
Be Mindful of Liquid Calories:
Be cautious of sugary beverages and alcoholic drinks, as they can add unnecessary calories to your diet. Opt for water, herbal teas, or low-calorie alternatives.
Practice the 80/20 Rule:
Allow yourself occasional indulgences, but focus on making healthy choices 80% of the time. This balanced approach can help you maintain a healthy lifestyle without feeling deprived.
Portion control and mindful eating are powerful practices that can transform your relationship with food and support your health goals. By listening to your body’s hunger and fullness cues, using smaller plates, and filling your meals with nutrient-dense foods, you can achieve a balanced and nourishing diet. Embrace mindful eating by savoring each bite and avoiding distractions during meals. Remember that a balanced approach to nutrition allows for occasional treats while prioritizing healthy choices most of the time. As you practice portion control and mindful eating, you’ll discover a renewed sense of appreciation for food and a deeper connection with your body’s needs.
Sources:
- -Mellin, L., et al. (2017). The Mindful Self-Compassion Program Reduces Pain Severity and Improves Quality of Life in Patients with Chronic Pain: A Randomized Controlled Trial. The Journal of Pain, 18(9), 1154-1162.
- -Forman, E. M., et al. (2016). Mindful Decision Making and Behavioral Economic Consumption. Current Opinion in Psychology, 10, 126-131.
- -Birch, L. L., et al. (2016). The Association of Breakfast Skipping and Television Viewing at Breakfast with Weight Status Among Parents of 10-12-Year-Old Children, 24(7), 313-321.
- -Let’s Eat Healthy. Healthyeating.org. Mindfulness + Simple Portion Size Tips for Better Eating.
- -Rolland, C., et al. (2016). Mindful Eating: A Concept Analysis. Journal of Human Nutrition and Dietetics, 29(6), 716-724.
- -Duarte, C., et al. (2017). Mindful Eating and Living (MEAL): Weight, Eating Behavior, and Psychological Outcomes Associated with a Mindfulness-Based Intervention for People with Obesity. Behavioral Modification, 41(6), 790-807.
- –Mccrickerd, K., et al. (2017). Using Food Images to Investigate Patterns of Eating: A Review and Novel Findings. Appetite, 114, 173-182.