Jeffrey Salazar
Changing up your diet portions can be a great way to improve your health and control your weight. Portion sizes can be influenced by various factors, such as the type of plate or bowl you use, the arrangement of food on the table, and the accessibility of healthy or unhealthy foods in your kitchen. It's important to note that completely overhauling your diet can be challenging, so making small changes gradually can lead to more sustainable results. For example, you could start by adding more fruits and vegetables to your diet, choosing whole grains over refined grains, or reducing your consumption of sugary drinks. These simple adjustments can have a significant impact on your overall health and well-being.
| Characteristics | Values |
|---|---|
| Portion sizes | Starchy carbohydrates should make up about a third of the food you eat. |
| Fruit and vegetables should make up just over a third of the food you eat. | |
| Oils and spreads should be measured out, as one tablespoon of oil contains 100 calories. | |
| Skimmed milk on cereal instead of semi-skimmed can save 8,320 calories in a year. | |
| Reduced-fat spread instead of butter in a sandwich five days a week for a year saves up to 13,000 calories. | |
| A skinny latte instead of a full-fat latte saves 90 calories per drink. | |
| Self-monitoring | Keep a food log for a week to understand your diet. |
| Track your diet manually or with a digital app. | |
| Identify and address barriers to eating healthier foods. | |
| Preparing food | Grilling, broiling, frying, and deep-frying can form potentially toxic compounds. |
| Try new ingredients, herbs, and spices. | |
| Try a new health-focused recipe at least once a week. |
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What You'll Learn
Use smaller plates and bowls to trick your mind into eating less
Portion sizes are a key part of a healthy diet. One way to trick your mind into eating less is to use smaller plates and bowls. The idea is that the same amount of food looks like a bigger portion on a smaller plate, so your brain is tricked into feeling full with less food.
This method is based on the Delboeuf illusion, which finds that things appear to be different sizes depending on their background. In the context of food portions, this means that a serving of food looks smaller on a large plate and bigger on a smaller plate.
However, the effectiveness of this method has been questioned by some studies. Research from Ben-Gurion University of the Negev (BGU) found that hungry people were more likely to identify portion sizes accurately, regardless of plate size. When hungry, people are more focused on the food and less on the surrounding context, so they are less likely to be fooled by the illusion.
Despite this, smaller plates and bowls can still be a useful tool for managing portion sizes. A Cochrane review found moderate-quality evidence supporting a reduction in serving vessel size, suggesting that switching to smaller plates and bowls could lead to a significant reduction in energy intake.
To make this method work for you, consider the following tips:
- Change all your serving dishes, not just your dinner plates, for a greater effect.
- Aim for a plate size of 7-9 inches in diameter, which is typically the size of a children's plate or a salad plate.
- Be mindful of your hunger levels. The illusion may be less effective when you are hungry, so combine this method with other portion-control strategies, such as self-monitoring your diet or logging your food intake.
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Track your diet to understand your current eating habits
Tracking your diet is a great way to understand your current eating habits and gain insight into areas you can improve upon. It can be easy to underestimate or forget about the snacks and drinks you have throughout the day, so logging your food and drink intake can help you see the bigger picture.
You can track your diet manually or with a digital app. There are many apps available that can help you record your food intake, and some even allow you to scan barcodes to make tracking easier. If you prefer a more traditional approach, you can keep a food diary or use sticky notes to jot down what you eat. You can also set a specific time each day to log your food, such as making it part of your nighttime routine. This helps create a routine and makes it easier to remember to log your meals.
When tracking your diet, be sure to include not just the foods you eat, but also the portion sizes, the times you ate, and any notes about your feelings or activities at the time. For example, you might notice that you tend to snack more when you're feeling stressed or bored. This information can help you identify any patterns or triggers that may be influencing your eating habits.
Tracking your diet for even just a week can give you valuable insights into your current eating habits and help you set goals for improvement. For example, you might realize that you're not eating enough fruits and vegetables, or that you're consuming too many sugary drinks. With this awareness, you can start making small changes to improve your diet, such as swapping out unhealthy snacks for healthier options or reducing your portion sizes.
Remember, you don't have to make drastic changes all at once. Start with small, manageable steps and gradually incorporate healthier choices into your diet. This might include trying new recipes, experimenting with different cooking methods, or adding more vegetables to your meals. By tracking your diet and making small changes, you'll be on your way to developing healthier eating habits.
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Opt for whole grains, fruits, and vegetables
Opting for whole grains, fruits, and vegetables is a cornerstone of good health. It helps control blood pressure and cholesterol, keeps arteries flexible, and protects bones, among other health benefits. Here are some ways to include more whole grains, fruits, and vegetables in your diet:
Whole grains
Whole grains are important sources of energy, dietary fiber, and several vitamins and minerals. When choosing grain-based foods, make at least half of your choices whole grains. For example, opt for whole-grain bread, pasta, and tortillas. Try adding variety to your whole grain choices by experimenting with new grains such as hulled barley, buckwheat, farro, quinoa, wheatberries, and wild rice. You can also try using sorghum flour in your pizza dough or whole wheat pita as the crust. For breakfast, consider choosing oats, which can be enjoyed as a topping for yogurt or in baked goods.
Fruits and vegetables
Fruits and vegetables are essential components of a healthy diet, offering a wide range of vitamins and minerals. Aim for a minimum of 2 cups of fruit and 2½ cups of vegetables per day. Start your day by boosting your morning cereal or oatmeal with a handful of berries, dried fruit, or sliced fruits like peaches, apples, or pears. You can also add fruit to plain fat-free/low-fat yogurt or cottage cheese. Instead of sugary drinks or fruit juices, opt for a glass of water with a portion of whole fruit.
When preparing meals, fill half your plate with vegetables and/or fruit. Keep frozen vegetables on hand for easy steaming or microwaving. Try roasting or grilling vegetables to bring out new flavors. Add extra chopped vegetables to soups, stews, or sauces. For example, add sliced celery, carrot rounds, chopped tomatoes, or spinach to your next soup. If you're grilling chicken or another entree, throw some sliced zucchini, yellow squash, or bell peppers on the barbecue as well.
Combining whole grains, fruits, and vegetables
You can also combine whole grains with fruits and vegetables for a nutritious and delicious meal. For example, top your favorite salad greens with quinoa and your choice of cut veggies, or add chopped vegetables like onions, bell peppers, and spinach to eggs. Bulk up a sandwich with vegetables like cucumber spears, sliced avocado, and dark green leafy lettuce.
Tips for success
- Preparation: Familiarize yourself with healthier alternatives and learn practical ways to implement whole grains, fruits, and vegetables into your daily routine.
- Variety: Experiment with different whole grains to find the ones you enjoy most and to benefit from the unique nutritional profile of each grain.
- Flavor: Add herbs and spices to enhance the flavor of your meals. Combine whole grains with seasoned, roasted vegetables, or add a sauce or toppings like nuts and seeds.
- Snacking: Opt for whole grain snacks like popcorn or whole grain crackers. Top them with tasty and nutritious options like guacamole, chicken or tuna salad, or a slice of cheese and apple.
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Measure oils and spreads to control calorie intake
Making some changes to your diet can be as simple as measuring oils and spreads to control your calorie intake. Oils and spreads are often loaded with calories, and it can be easy to underestimate how much you are consuming. For example, one tablespoon of olive oil contains 119 calories, and three tablespoons contain 357 calories, which is equivalent to a full meal for some people.
To accurately track your calorie intake, it is important to measure the amount of oil you use. This can be done by using measuring spoons or cups, or by weighing the oil with a kitchen scale. If you are using an oil spray, it can be more difficult to measure, but you can estimate the amount by weighing the can before and after spraying, or by counting the number of sprays and multiplying by the number of calories per spray. Many olive oil sprays have around 2.4 calories per spray, but this can vary, so checking the nutrition label is important.
In addition to measuring, there are other ways to control your oil intake. One way is to simply use less oil when cooking. Instead of pouring oil directly into the pan, try using a paper towel to spread a thin layer of oil, or use a non-stick pan that requires less oil. You can also try substituting oil with other ingredients, such as low-calorie soy sauce, which can add flavour and keep meat juicy.
By measuring and controlling your oil intake, you can make a significant impact on your calorie consumption and overall diet. Small changes, such as reducing your oil consumption, can lead to a healthier diet and help with weight management.
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Avoid eating in front of the TV to prevent mindless snacking
Eating in front of the TV can often lead to mindless snacking, which can be detrimental to your health and diet. Here are some ways to avoid this habit:
Firstly, it is important to be mindful of your eating habits and the potential reasons behind them. Consider keeping a food log for a week to gain insight into your diet and identify any unhealthy patterns. This can help you become more aware of your eating behaviours and any triggers that may be causing you to snack while watching TV.
Secondly, try to separate eating and watching TV by changing your daily routine. For example, you could move to a different spot in the room or lie on the floor with a pillow instead of sitting on the sofa. This simple act of disrupting your customary routine can help reduce the temptation to snack mindlessly.
Another strategy is to keep your hands busy with an activity other than snacking. Consider knitting, colouring, painting your nails, squeezing a stress ball, or doing a puzzle. You could also try chewing gum or brushing your teeth before watching TV to keep your jaws busy and your mouth feeling fresh.
Additionally, focus on mindful eating practices. Drink a glass of water before snacking, as thirst can sometimes be confused with hunger. When you do eat, eat slowly and deliberately, savouring the taste and texture of your food. Stop eating when you feel satisfied, not when you are already full.
Lastly, be mindful of portion sizes. If you must snack while watching TV, portion out your food and put away the rest before you start. Opt for nutrient-dense, low-calorie snacks like vegetables or whole grains, and pair them with a source of protein or healthy fats.
Remember, it's okay to indulge in a snack while watching TV occasionally, but when it becomes a repeated pattern, it's time to make some changes to prevent mindless overeating.
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Frequently asked questions
Portion control is key when it comes to losing weight. Using a smaller plate is a simple change that can help reduce the amount of food you eat. It's an optical illusion — your mind is tricked into thinking you're eating more than you are. Eating from a plate rather than a bag, avoiding eating in front of the TV, and buying single-serve portions can also help.
The Academy of Nutrition and Dietetics recommends that fruits and vegetables fill half your plate at every meal. Starchy carbohydrates should make up about a third of the food you eat. Try to eat at least five portions of fruit and vegetables every day, and cut down on saturated fat, sugar, and salt.
Try adding more vegetables to your meals, which can make you feel fuller and reduce snacking. You can also try weighing and measuring out your ingredients, or using measuring cups or spoons to control portions.
