Portion Control Tip: Use Smaller Plates & Utensils

Portion control is crucial for maintaining a healthy diet and lifestyle. One effective way to implement portion control is by using smaller plates and utensils. Research has discovered that using smaller dishes and utensils can trick our brains into thinking we are consuming more food and achieving satisfaction with smaller portions. In this article, we will elaborate on the benefits of using smaller plates and utensils and provide tips for incorporating them into your daily routine.

Benefits of Using Smaller Plates and Utensils

1. Helps Prevent Over-Eating: Using smaller plates and utensils can prevent overeating by creating the illusion of a larger portion size. Using smaller dishes makes the portions we serve ourselves appear larger than they are, which can help us consume less food and achieve a healthier, more balanced diet.
2. Promotes Mindful Eating: When using smaller plates and utensils, we are forced to take smaller bites and eat slower, which promotes mindful eating. Mindful eating is the practice of being present and fully engaged during meals, paying attention to each bite, and chewing slowly and thoroughly. This practice allows us to be more in tune with our bodies, enabling us to recognize when we are full and to avoid overeating.
3. Supports Weight Loss: Using smaller plates and utensils can support weight loss efforts by helping achieve portion control. Individuals who use smaller plates and utensils tend to consume fewer calories overall, resulting in weight loss over time. Additionally, using smaller plates can help overcome the psychological barrier of feeling like we are “not eating enough” and could lead to eating more frequently without gaining weight.

Tips for Incorporating Smaller Plates and Utensils into Your Diet

1. Measure Your Portions: Measuring serving sizes can ensure that you eat appropriate portions and use the right size plates. A good rule of thumb is to use a plate that is 9-10 inches in diameter and a utensil that is smaller than conventional ones.
2. Use a Smaller Bowl for Snacks: When snacking, opt for smaller bowls to avoid mindlessly consuming large quantities of food. This can help mitigate calorie intake while still allowing for satisfying snacks.
3. Serve Food in the Kitchen: Serving food in the kitchen rather than at the table can help avoid the temptation of second helpings or consuming unneeded calories. Instead of dishing up large portions and placing them on the table to grab whenever you’d like, consider serving meals and snacks in the kitchen to ensure that you’re consuming appropriate portion sizes.
4. Avoid Eating Straight from the Package: Portion sizes can be unclear when eating from a package, causing us to consume more than necessary. Opt instead for using a smaller plate and plating your food, making it easier to visually track your portions and eat mindfully.
5. Leave Food on the Plate: Leaving some food on your plate is a great way to avoid overeating. When you’re full, it’s better to leave some food on your plate rather than forcing yourself to finish the entire portion. Additionally, by not cleaning your plate, you will be training your brain that smaller portions are satisfying and adequate.

Conclusion

Using smaller plates and utensils is an effective way to achieve portion control and maintain a balanced and healthy diet. Incorporating these changes into your daily routine can promote mindful eating, help prevent overeating, and support weight loss efforts. By measuring your portions, using a smaller bowl for snacks, serving food in the kitchen, avoiding eating straight from the package, and leaving some food on your plate, you can make a significant impact on your overall health and wellness. So go ahead, start using smaller plates today, and take control of your portion sizes throughout the day!