In a bustling food culture like Metro Manila's, it's easy to lose track of how much we're eating. However, portion control is a simple, powerful habit that can support better health, without needing to count calories or carry measuring cups. This guide offers practical, no-fuss tips to help you manage your portions and enjoy your meals mindfully.

Easy and Practical Portion Control Tips

Use Your Hand to Estimate Portions

Your hand is an excellent tool for estimating portion sizes:

• Palm: A serving of protein (meat, fish, poultry) should be about the size of your palm.
• Fist: A serving of vegetables or fruit should be about the size of your fist.
• Cupped Hand: A serving of carbohydrates (like rice or pasta) should fit into your cupped hand.
• Thumb: A serving of fats (butter, oils) should be about the size of your thumb.

Build a Balanced Plate

Visualize your plate divided into sections:

• Half of the plate should be filled with vegetables and fruits.
• One quarter should be dedicated to lean proteins.
• One quarter should consist of whole grains or starchy vegetables.

Try the One-Plate Rule

• Stick to one plate per meal and avoid going back for seconds. This helps to control portion sizes and prevents overeating.

Slow Down and Savor

• Taking your time to eat and savor each bite helps your brain recognize when you’re full. Aim to chew each bite thoroughly and put your utensils down between bites.

Smaller Dishes, Smarter Choices

• Eating from smaller plates and bowls can make portions appear larger, tricking your brain into feeling satisfied with less food.

Estimate Portions with Everyday Objects

Compare food portions to common household items to make estimating easier:

• A serving of meat or fish is about the size of a deck of cards.
• A serving of cheese is about the size of four dice.
• A serving of peanut butter is about the size of a golf ball.

Begin with a Healthy Starter

• Begin meals with a salad or broth-based soup. These low-calorie starters can help you feel fuller and reduce the amount you eat during the main course.

Focus on Eating Without Distractions

• Focus fully on your meal by turning off the TV and putting away your phone. This helps you pay attention to your body's hunger and fullness signals.

Achieve Balanced Eating

Mastering portion control doesn’t mean giving up the foods you love; it means enjoying them in the right amounts. With these easy, visual tips, you can take control of your eating habits, avoid overeating, and make steady progress toward a healthier lifestyle. Small changes today can lead to big health benefits tomorrow.

Contact Information for Inquiries and Support

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• Call: +63 2 8631 9285 to 86
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Sources:

• Harvard T.H. Chan School of Public Health. (n.d.). Portion Size and Weight Gain. Retrieved from Harvard Health
• Centers for Disease Control and Prevention. (2022). Healthy Eating for a Healthy Weight. Retrieved from CDC
• Mayo Clinic Staff. (2021). Portion Control for Weight Loss. Retrieved from Mayo Clinic
• British Heart Foundation. (2023). Portion Control Tips. Retrieved from BHF