The portion control skill teaches you about good portion sizes for your meals.
1. The One Plate Method
Make your food portion the size of one plate. Often we will put food on food on food and our eyes are bigger than our tummy!
Use the One Plate Method as your most general guideline to food intake.
2. Vegetables (2/4), Protein (1/4), Starch (1/4)
Did you get your one plate? Now divide it in four parts and fill 1⁄4 with protein, 1⁄4 with starch and 2/4 with vegetables. You can add a thumb of fats, too 🙂
3. Handy Estimates
You might have noticed the following:
• if you’re a bigger person, you need more food
• If you’re smaller, you need less food
Often in the beginning of a relationship the woman gains weight faster than the guy.
Because you go out and you divide everything. Appetizers for two, both eat half. A bottle of wine, both drink half… The guy, however, probably burns a lot more calories than the woman! On average, it would be better to divide food 2/5 for her, and 3/5 for him.
Either way – you carry your hand around with you everywhere, right? There is
a correlation between your hand size and your body size. Because of this, we can use your hand as your individual measuring tool. (Smaller person? Smaller hand!)
Now, of course you can adjust here as needed. If you are eating lots of cheese, for example (which has more fats than a thumb), you might want to eat less starch.
4. The Smaller Plate Method
Feel like your portions fit on a plate, but you are eating too much? Try switching to smaller plates. A handful of granola looks tiny in a big bowl, but adequate in a smaller bowl.