Diabetes and Portion Control

You’re not alone. Hundreds, if not thousands, of people struggle with portion control many times throughout the day. I know — that doesn’t make you feel better. But because it is such a common problem, there are some strategies you can adopt to help you control your portions.

Focus on eating more slowly to give yourself time to tune in to your body’s hunger and satiety. It takes 20 minutes to half an hour for your brain to receive the message that your stomach is full, so take your time.

When you are no longer feeling hungry but still want to eat, think about why. Are you bored? Find something else to keep you busy. Are you upset? Call a friend and vent. Are you stressed or anxious? Turn on some music or go for a brisk walk to relax and de-stress. Don’t try to fix your problems with food.

Keep your portions down by following these basic tips:

         Use a smaller plate. As simple as this sounds, it works. Studies have shown that people eat more when there’s more on their plate, regardless of how hungry they feel. So put less on your plate but trick your eyes into thinking you’re eating more by using a smaller plate.

         Never eat directly from a container, bag, or box. It’s so hard to keep track of how much you're eating when you’re just reaching in and stuffing food in your mouth. Before you know it, the bag is gone. Instead, serve yourself one portion on a plate or in a bowl, put away the rest, and only then sit down to eat.

                  Measure, measure, measure! Keep that measuring cup or spoon handy, and measure out your cereal into a bowl, your rice onto your plate, your tuna salad, your potato chips, your strawberries — everything.

Via Every Day Health