Portion control
Portion control is the practice of regulating the amount of food consumed during a meal. It is an important aspect of a healthy diet and can help individuals maintain a healthy weight and prevent obesity. In today's society, where larger portion sizes have become the norm, practicing portion control can be a challenge. However, incorporating this concept into one's daily routine can have significant health benefits.
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How to Practice Portion Control
- Use smaller plates and bowls: Research has shown that people tend to eat more when they use larger plates and bowls. Using smaller plates and bowls can help to visually reduce the amount of food consumed, leading to a reduction in overall calorie intake.
- Eat more slowly: Eating more slowly can help to reduce the amount of food consumed, as it takes time for the brain to register that the stomach is full.
- Avoid distractions while eating: Distractions such as watching television or using electronic devices can cause individuals to eat more than they need to, as they are not fully aware of how much they are consuming.
- Understand proper serving sizes: Understanding proper serving sizes can help individuals to control the amount of food they consume. It is important to measure out portions, particularly when eating foods that are high in calories or easily overeaten.
- Incorporate healthy food choices: Portion control should be combined with healthy food choices, such as incorporating more fruits, vegetables, and whole grains into one's diet, for optimal health benefits.
Benefits of Portion Control
Incorporating portion control into one's diet can lead to a reduction in overall calorie intake, which can result in weight loss and improved health outcomes. A study conducted by the National Institutes of Health found that individuals who practiced portion control lost more weight compared to those who did not control their portions. Additionally, portion control can help to prevent obesity, a condition that is associated with several health problems, including heart disease, stroke, and type 2 diabetes. Portion control can also promote a healthier relationship with food and prevent disordered eating habits.
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References
- National Institutes of Health. (n.d.). Portion Control. Retrieved from https://www.niddk.nih.gov/health-information/weight-management/portion-control
- Portion Control for Weight Loss. (n.d.). Retrieved from https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/portion-control/art-20235449
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