Use smaller plates to control portion sizes

 

Controlling Portion Sizes with Smaller Plates

One effective strategy for managing portion sizes and promoting healthier eating habits is to use smaller plates. This simple change can help you enjoy your meals while reducing the likelihood of overeating.

Benefits of Using Smaller Plates

• Mindful Eating: Smaller plates encourage you to be more conscious of your food choices and portion sizes, leading to more mindful eating practices.
• Reduced Caloric Intake: Studies show that using smaller plates can help decrease the amount of food you serve yourself, ultimately lowering your caloric intake.
• Visual Satisfaction: A full smaller plate can create the illusion of a larger meal, satisfying your visual hunger even with less food.

Tips for Implementing Smaller Plates

• Choose the Right Size: Select plates that are 8-10 inches in diameter instead of the standard 10-12 inches.
• Serve in the Kitchen: Instead of placing serving dishes on the table, serve individual portions in the kitchen to avoid second helpings.
• Focus on Vegetables: Fill half your smaller plate with vegetables or salads, which are low in calories and high in nutrients.
• Mind Your Sips: Use smaller glasses for beverages to help control liquid calorie intake as well.

By incorporating smaller plates into your dining routine, you can effectively control portion sizes, promote healthier eating habits, and support your overall health goals.