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Portion Control Tips

portions     You can enjoy your meals while making small adjustments to the amounts of food on your plate.  Healthy meals start with more fruits, vegetables, grains, lean protein foods, and dairy.  As a rule of thumb, you should also eat less sodium, saturated fat, and added sugars.

     Get to know the foods you are eating.  Refer to the “My Plate” model to understand what kinds of foods and how much to eat.  Get tips and support for making better food choices.  When eating, take your time.  Be mindful to eat slowly, enjoy the taste and textures, and pay attention to how you feel.  Use hunger and fullness cues to recognize when to eat and when you’ve had enough. 

     Use a smaller plate to help with portion control.  That way you can finish your entire plate and feel satisfied without overeating.  Check and compare nutrition information about the foods you are eating.  Preparing foods at home makes it easier to control what is in your meals.  Don’t forget to pay attention to what you are drinking as well.  Drink water, fat free milk, or other calorie-free beverages.  Soda and other sugar-sweetened beverages contain added sugar and are high in calories.  If you have a sweet tooth, indulge in a naturally sweet dessert dish like fruit or yogurt.

     Remember that you can still enjoy foods, while eating less.  Differentiate between treats and everyday foods and choose to eat some foods more or less often.  Small, everyday choices go a long way in building a healthier lifestyle.