Be mindful of portion sizes from "summary" of The Mindful Diet by Ruth Wolever PhD,Beth Reardon MS,RD,LDN,Tania Hannan
When it comes to eating mindfully, it is important to pay attention to the amount of food we put on our plates. Portion sizes can have a significant impact on our overall health and well-being. By being aware of how much we are eating, we can better control our calorie intake and maintain a healthy weight. One way to be mindful of portion sizes is to use visual cues to help guide us. For example, a serving of meat should be about the size of a deck of cards, while a serving of pasta should be around the size of a tennis ball. By visualizing these portion sizes, we can avoid overeating and better regulate our food intake. Another helpful tip is to use smaller plates and bowls when serving ourselves. Research has shown that people tend to eat more when they are presented with larger portions, regardless of how hungry they actually are. By using smaller dishes, we can trick our brains into thinking we are eating more than we actually are, leading to a more satisfying meal without overindulging. It is also important to listen to our bodies and pay attention to our hunger and fullness cues. Eating slowly and savoring each bite can help us tune into our body's signals and stop eating when we are satisfied, rather than when our plates are empty. By being mindful of our portion sizes and listening to our bodies, we can develop a healthier relationship with food and maintain a balanced diet.- Being mindful of portion sizes is a crucial aspect of eating mindfully. By using visual cues, smaller plates, and listening to our bodies, we can better control our calorie intake and maintain a healthy weight. Paying attention to portion sizes can lead to a more satisfying meal and a more balanced diet overall.
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