Watch What You Eat: Restaurant Portion Control

The regulation of the portions served at restaurants is not only an important aspect of health and nutrition but also an economic decision. By providing huge portions, restaurants can keep costs low but this leads to a surge in the rates of obesity and other related diseases.

Portion control does not necessarily mean that you have to abide by a strict diet plan, although some people may choose to do so. It simply means that you have to watch what you eat, monitor the portions you consume and ensure that they are in line with your nutritional needs.

Therefore, it is essential to know what portion control is, its advantages, and how to practice it while dining at a restaurant

What is Portion Control?

Portion control is the practice of regulating the food consumed so that the amount of food intake aligns with your own nutrition needs. You should consider the recommended portions of each food group. Achieving this balance is important to maintain a healthy diet and weight.

In general, a balanced meal will have equal proportions of vegetables, lean protein, whole grains and healthy fats. In practice, this means that the meal will contain a healthy amount of each food group and will not have excess calories, sugar, and fat.

The Advantages of Portion Control

The advantages of portion control are obvious and are beneficial for maintaining a healthy lifestyle in the long term. We’ll explore the advantages of portion control below:

• Better Nutrition: Portion control helps you maintain a healthy diet rich in vitamins, minerals, and nutrients. By limiting the number of calories you consume, you’re forced to choose more nutrient-dense and calorie-controlled foods.
• Weight Loss: Portion control can be an effective way of weight loss. Reducing the intake of calories can help you lose weight, but you should do this gradually as radical changes can lead to serious health problems.
• Prevention of Chronic Diseases: Over-consumption of calories, unhealthy fats and sugar can lead to serious health problems like obesity, diabetes, and high blood pressure. Portion control can help you avoid these diseases.
• Saves Money: Eating normal-sized portions saves you money since you don’t have to order more food or take leftovers home. It’s a cheaper and healthier option.
• Increases Energy Levels: Portion control makes your body process food more efficiently. This leads to energy that lasts throughout the day.
• Palatability and Enjoyment: Eating a moderate portion size gives you the opportunity to enjoy the food and savor the flavors.

How to Practice Portion Control at Restaurants

Although it can be challenging to regulate your portions while dining out, it is crucial to learn how to do so. The following tips will guide you on how to practice portion control while eating at a restaurant:

1. Ask for a Smaller Plate: Ask for a smaller plate to reduce the amount of food you consume. Most restaurants have plates of different sizes, and most people tend to fill up their plates, regardless of the size of the plate. Smaller plates leave less space for food and hence reduce portions.
2. Order Half Portion or Share with Someone: Order half portions or share with someone to reduce the amount of food you consume. Sharing a meal with a friend will save you money, give you the opportunity to bond and limits the amount of food you eat.
3. Order a Salad as an Appetizer: Salads are a great way to fill up without consuming too many calories. They’re low in calories, high in nutrients and fiber. Consuming a salad as an appetizer will fill you up so that you don’t overeat.
4. Avoid Fried Foods: Fried foods contain more calories, unhealthy fats, and oil. Avoiding them or asking the chef to prepare them in a healthier way can help you maintain your calorie count.
5. Drink Water: Drinking water before your meal and between bites is an excellent way of controlling the portion size. It helps you feel fuller faster and therefore eat less.
6. Ask the Waiter to Wrap Leftovers: If you’re served a large portion size, ask the waiter to take the leftovers home. This will ensure you don’t overeat and can enjoy the remaining meal later.
7. Stick to Your Plan: It’s essential to stick to your meal plan and not get swayed by the menu. Review the menu before you go and choose a dish that’s aligned with your goals.
8. Avoid Distractions: Avoiding distractions while eating also helps control your portion size. Focus on your meal and avoid multitasking tasks like working on your laptop or watching TV.

Conclusion:

Portion control is an essential aspect of health and nutrition, especially when dining at a restaurant. Practicing portion control while eating out, helps you maintain a healthy weight, avoid chronic diseases, enhance your palate, and save money. With a few simple tips, you can enjoy your restaurant meal without compromising on your health goals. Choose healthy and flavorful meals, eat mindfully, and listen to your body’s cues for satiation.

Adopting healthy eating habits can impact your life positively. Consider portion control as a strategy to maintain a healthy lifestyle, stay on track with your nutrition plan, and enjoy dining out with friends and family. It’s never too late to start.