Size Matters: The Importance of Portion Control

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One of the biggest misconceptions to adopting a healthier lifestyle is that it requires sacrificing the foods you love. What if I told you that you can enjoy all the goodies you crave without derailing your health goals?

It's time to stop listening to those annoying influencers encouraging you to give up your favorite foods in exchange for a discount code to some dog food meal prep services.

In this week’s newsletter we’ll discuss the importance of portion sizes, the distinctions between serving sizes and portion sizes, and provide you with some simple tips for monitoring and controlling portion sizes. That way, you can have your cake and eat it too.

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Changes in Food Consumption

It's no secret that the amount of food we consume has drastically changed over the years. If you actually look at the evolution of portions, the changes are pretty wild. This is why understanding portion control is so important to maintaining a healthy lifestyle.

Let's nerd out a bit: Historically, food consumption was closely tied to the availability of resources and the demands of daily labor. Prior to the industrial boom, meals were typically small, but had a strong emphasis on nutrient-dense foods. People consumed what was necessary for sustenance, with limited access to excess calories. Then restaurants like White Castle and Mc Donald's came and messed everything up!

The fast-food industry introduced larger portion sizes and calorie-dense, convenient meals. As people began to have more disposable income and less time for meal preparation, the demand for quick, and easy meals grew, further fueling the trend of larger portions.

Shoot, even to this day portion sizes continue to grow. And don’t think this is limited to fast food. Even home cooked meals and packaged foods have seen an increase in sizes. Let’s do some quick math:? You + Overeating = what ???. If you guessed health issues, you win!!

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?Health Implications of Larger Food Portions

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It’s no secret that overeating comes with a “hefty” (no pun intended) price tag on your health budget. One of the most direct consequences of increased portion sizes is the rise in obesity rates. When people consume more calories than they expend, the excess energy is stored as fat, leading to weight gain. Larger portions always lead to higher calorie intake. To make things worse; this is often without a corresponding increase in physical activity to offset the extra calories. Probably why America continues to grow the obesity epidemic SMH.

Another direct consequence of large portion sizes is the risk of chronic diseases. Large portions, particularly of calorie-dense, nutrient-poor foods, can lead to elevated blood sugar levels, insulin resistance, and high cholesterol, all of which are precursors to type 2 diabetes, cardiovascular disease, and certain cancers. Additionally, excessive intake of unhealthy fats, sugars, and sodium, commonly found in oversized portions, accelerates these health risks.

Aside from large portions, consuming large meals in general can strain the digestive system, leading to discomfort and conditions such as acid reflux, bloating, and indigestion. The body's natural mechanisms for signaling fullness can be overwhelmed by consistently large portions, making it difficult to recognize when to stop eating, further perpetuating overeating.

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?Serving Size vs. Portion Size:

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You’d be surprised how many people confuse serving size with portion size so I’ll do my best to explain both terms and how they differentiate from each other. A serving size is a standardized amount of food defined by nutrition guidelines and used on food labels to provide information about the nutritional content of that food. Serving sizes are determined by regulatory agencies, such as the FDA in the United States. These standardized measurements help you understand the nutritional value and calorie content of foods.

Now a portion size, on the other hand, refers to the actual amount of food an individual chooses to eat in one sitting. Unlike serving sizes, portion sizes are subjective and can vary greatly depending on the person, and preferences. For example, a single serving of cereal is generally one cup, but who the heck only pours one cup of cereal? You might pour yourself two or three cups at minimum lol. Obviously significantly increasing your calorie and nutrient intake which is why distinction matters.

Knowing the difference between serving size and portion size is going to be your key for managing food intake and making informed choices. Confusing the two can lead to underestimating or overestimating the amount of food consumed. Being mindful of portion sizes helps maintain a balanced diet and avoid excessive calorie consumption.

Tips for Monitoring and Controlling Portion Sizes

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1. Use Smaller Plates and Bowls: The power of manipulation is unmatched. Using smaller dishes can help trick the mind into feeling satisfied with smaller portions. It's not rocket science; people will eat less when using smaller plates.
2. Measure Food Portions: Sounds a bit much but I highly recommend investing in a kitchen scale and measuring cups to accurately portion out food. Look at it as practice to help develop a better understanding of what a true serving size looks like.
3. Read Those Nutrition Labels: Now that you know the difference between serving size and a portion, start paying attention to the serving sizes listed on nutrition labels and compare them to the amount you typically consume. This will definitely give you a reality check.
4. Pre-Portion Snacks: Instead of eating directly from the bag or food package, pre-portion foods into smaller, individual servings. This can prevent mindless eating, especially with all those calorie-dense foods you probably eat.
5. Plan Meals Ahead: Plan your meals in advance! It allows for more control over portion sizes. A good tip is to prepare meals with appropriate portions and place your leftovers in single-serving containers.
6. Eat Slowly: SLOW DOWN!! Your food isn’t going anywhere. Eating slowly can help recognize feelings of fullness and prevent you from overeating. It takes about 20 minutes for the brain to register that the stomach is full, so slowing down allows time for these signals to kick in. Don't be a vacuum ok lol.
7. Share Your Portions: Try sharing a dish with a friend, ordering an appetizer as a main course, or packing half of your meal to take home before you start eating. This will also save you some money.
8. Focus on Fruits and Vegetables: Fill half of your plate with fruits and vegetables, which are low in calories but high in nutrients. This strategy can help manage calorie intake.
9. Be Mindful of Liquid Calories and stay Hydrated: I can't even tell you how many people hit their calorie intake before noon with those sugar bombs you drink. Beverages can contribute significantly to calorie intake. Sometimes, thirst is also mistaken for hunger. Drink a glass of water before meals to help prevent overeating. I'm sure you'll break your seal, but it's better to be rushing to go #1 than rushing to go #2.
10. Keep Track of What You Eat: Maintain a food diary. It sounds tedious but it really helps. This increases awareness of eating habits and portion sizes. Recording what you eat helps identify patterns and areas for improvement, making it easier to adjust your portion sizes accordingly.

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As we wrap up this week’s newsletter, remember that portion control is not about deprivation but about making better choices that support your health. In essence, it's the difference between what you think you're eating and what you're actually eating. Once you learn how to balance indulgence with restraint, you'll be able to enjoy your meals without the guilt.

I’ll end with this: the next time you reach for a snack or sit down for a meal, just take a moment to consider the portions and serving sizes. I promise that small step will lead to significant, and positive changes in your life. Stay healthy my friends!

Disclaimer: The information provided in this article is for educational and informational purposes only and should not be construed as medical advice. The information suggested is not intended to diagnose, treat, cure, or prevent any disease or condition you currently have. Always consult with your primary care team or a qualified healthcare professional before making any dietary changes, especially if you have a specific medical condition, are pregnant, nursing, taking medication, or are under the age of 18. Thank you :)