Tutorial 2.4 Managing Portion Sizes (Tips & Tricks)

Portion control is a key aspect of a healthy diet. Here are some effective strategies to help you manage your portion sizes:

Visual Cues and Tools

• Use smaller plates: This can trick your brain into thinking you're eating more. 
  
  
  
• Measure your food: Use measuring cups or spoons to understand portion sizes.
• Visual guides: Use your hand as a guide. Your palm is about the size of a protein serving, while a closed fist is roughly one cup.

Eating Habits

• Listen to your body: Pay attention to hunger and fullness cues.
• Eat slowly: This gives your body time to signal fullness.
• Avoid distractions: Focus on your food and enjoy each bite.
• Plan ahead: Prepare meals and snacks to avoid impulsive eating.

Meal Planning and Preparation

• Cook at home: This gives you control over ingredients and portion sizes.
• Leftovers: Portion leftovers immediately to avoid overeating.
• Healthy swaps: Substitute high-calorie foods with lower-calorie alternatives.

Mindful Eating

• Be aware of serving sizes: Understand standard portion sizes for different food groups.
• Read food labels: Check serving sizes and nutritional information.
• Avoid eating directly from packages: This can lead to mindless overeating.

By incorporating these tips into your daily routine, you can effectively manage portion sizes and contribute to a healthier lifestyle.

Quiz

2.10 Find the missing words: The best way to manage portion sizes is to use M_____________ E______________.

2.11 Unscramble these words: Two excellent ideas to improve eating habits is to: 

        [ t e a, o w l l s y ] and 

        [ a n p l, d h a e a]

2.12 Connect the words in the left column to the correct word in the right column to identify tips for better meal planning and preparation.

        Left                       at Home

        Healthy                 Overs

        Cook                     Swaps

Chapter Modules

2.1 Carbohydrate Rich Foods

2.2 Simple and Complex Carbohydrates
2.3 The Glycemic Index
2.4 Managing Portion Sizes

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