It can seem difficult to control portion sizes, but in reality, how much we eat often depends on how much food we are served. The more food placed on your plate, the more likely you are to eat. Remember, a balanced diet is not only about choosing the right foods, but also about eating them in the right amounts.

Tips to Help Control Portion Size:

• Use a 9-inch plate for better portion control.

• Stop eating when you feel about 80% full, then wait 20 minutes before deciding to eat more.

• Follow the “20-minute rule” by waiting 20 minutes before having seconds.

• If you still feel hungry after that time, avoid additional carbohydrates and choose lighter options instead.

• Avoid eating 1–2 hours before bedtime to allow proper digestion and reduce fat storage.

• Drink 4–8 oz. of water before meals, as thirst is often mistaken for hunger.

• Avoid waiting until you are extremely hungry, as this can lead to overeating and poor food choices.

• Use your hand as a guide for portions (one hand for females, two hands for males).