10 tips to control your portions of food and eat properly

Have you noticed that the portions of food have grown?

Compared to a few decades ago, the amount of food offered as a portion has increased. Large portions mean you are likely to eat more and, over time, this could lead to weight gain. The good news is that you have the power to manage your portions. See how you can do it.

When eating out

Restaurant portions tend to be much larger than what you would normally consume at home. Try the following tips to manage your portions when eating out.

Share your food

. Have a big meal with a friend or keep a portion of your meal to take home for lunch or dinner the next day.

Order a salad and appetizer instead of a main one

Crave dessert? Order a small dessert for yourself or a regular dessert with forks for everyone to share.

Always have a glass of water

When eating at home

Eating homemade meals is a great way to manage your portions. Try the following tips.

Serve the food in smaller plates. This way you will eat less and you will be just as satisfied.

Fill half your plate with vegetables. This will help keep the portion of meat, fish, poultry or other protein in your. Plate. In the rest ¼ put whole grains, such as brown rice, pasta, quinoa.

Pack leftovers for the next day’s lunch or freeze for another time.


Choosing healthy snacks keeps your energy between meals. Follow these ideas.

Keep fresh and healthy snacks in plain sight. You are more likely to choose these foods when they are easily accessible. A bowl of fruit on the kitchen counter is a good idea.

Limit the purchase of processed foods such as cookies, chips.

Do you eat in front of the TV? Put your snack in a small bowl instead of eating it from the package. When you eat from the package, it can be difficult to know how much you are consuming, so you may be eating more than you can imagine.

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