If you choose filling foods, you can make food portion control that much easier. Consider this: if you are not hungry, you may not want to eat. If you eat foods that fill you up, it is easier to stop eating at one plate. This makes dieting and weight loss easier and quicker.
One way in which you can lose weight is to concentrate on your portion size calories. You can do this by measuring the amount you eat, paying attention to serving sizes on packages, or by eating foods prepackaged in single servings.
Most people will tell you that a 3 oz portion size is standard for most foods. This may seem like a small portion, yet, it really depends on the food you eat. To get an idea of what a 3 oz portion size looks like, here are some typical examples:
- a 3 oz serving of salmon looks like a deck of cards
- a 3 oz serving of whitefish looks like a checkbook
- 3 oz of wheat bread would equal 3 slices (if it is 100% whole wheat)
Good Examples of Filling Foods
While you are concentrating on food portion control, you should also concentrate on the foods that will fill you up and keep you from feeling hungry. There are many foods that are healthy for us and are also filling.
Protein based foods can fill you up, such as:
- chicken breast
- low fat milk
- low fat cheese
- low fat yogurt
- flax seeds
Protein helps to slow the movement of food from your stomach to your intestine. This means your stomach stays fuller longer.
Fiber based foods can also make you feel full. The reason is that fiber absorbs water and expands once it is digested, slowing down the digestion process. Some examples include:
- whole grains
High volume foods contain few calories and can help you feel full longer. The reason is the high water content. These foods include carrots and most fruits and vegetables.
Good carbs that have a high water and fiber content also have the ability to fill you up. These can include foods such as vegetables, fruits, whole grains, and legumes.
You still need to concentrate on food portion control as you fill your plate with these delicious foods. For instance, a proper wheat pasta portion size resembles the size of your fist.
Preparation of these filling foods should also be kept in mind. The potato by itself is not a bad food; it carries protein and vitamins. Baked and lightly seasoned, it can be a great addition to a meal. Yet, once it is cut and fried in chemicals, it is loaded with trans fats and no longer a healthy filling food choice.
Don’t Forget Your Water
When thinking about food portion control and foods that can help fill you up, don’t forget water. Water helps us to metabolize our food and our energy, and it hydrates our skin and body. Often times we even think we are hungry, when in fact we are thirsty. These are all reasons to add 6 to 8 glasses of water to our daily routine.
Sticking to a Food Portion Control Plan
Remember, if you want to stick to your food portion control plan, eat on smaller plates, add filling foods to your diet, and drink plenty of water.