It seems complicated to control the portion size of what we eat. But in reality, the amount of food we eat depends on how much we are served. The more food you add on your plate, the more you will eat. Remember, a balanced diet is not only about eating the right kinds of foods, but also about consuming them in the right amounts.

tips to help you control the portion size

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

• Stop eating when you feel about 80% full, then wait 20 minutes.

• Assure to use the “20 minutes rule” meaning, wait 20 minutes before going for seconds.

• If your body still want seconds, avoid the carbs.

• Avoid eating between 1 and 2 hours before you go to sleep. This rule will allow your body enough time to digest by using the energy instead of storing the food as fat.

• Drink between 4-8 oz. of water before your meals. Dehydration sometimes can resemble symptoms of feeling hunger, when really what your body is asking for is fluids

• Don’t wait until you are super hungry to eat. Remember, the eyes provide the first impression of food, meaning, when hunger strikes we often eat with our eyes leading us to go for the wrong choice of food

• Use portions by hand. Single hand for female/ double for male.