Making Portion Control Easy

Serving sizes can be confusing for anyone, even those with medical training. In your busy life, it’s not always possible to painstakingly weigh and measure every morsel of food that passes your lips. Instead, check out our guidelines to easy portion control:

Drink Water First

If you start with a big glass of H2O, you are less likely to overeat. A little water before a meal helps you feel full quicker. Also, sometimes what you think is hunger my actually be dehydration. Bottoms up!

Use Smaller Plates

If you were raised by parents who insisted that you clean your plate, that instinct is likely still there. That means that if you fill a large plate or bowl and feel compelled to finish it, you may end up overeating. Try switching to smaller plates and bowls.

Eat Slower

This is especially important for nurses, who are always in a rush. When you eat quickly, you are likely to eat more. After all, it takes 20 minutes to realize that you’re truly full. Furthermore, slow eating is mindful eating. Take your time and you might be surprised how much less you need.

Avoid Distractions

Speaking of mindful eating, removing distractions from your mealtime could help you eat less. How many times have you eaten way too much because you were engrossed in a great show? Eat with purpose and you may find yourself having more sensible portions.

Meal Prep

After a long, exhausting shift, the last thing you want to do is cook. This can sometimes lead to unhealthy binges on snack foods or even a fast food run. However, if you have healthy food pre-portioned and ready for the microwave, you may be more inclined to eat that instead.

Read Labels

How many times have you thought you were eating only a small amount of calories only to realize that the portion size was much smaller than you thought? Before digging in to packaged foods, check out the nutrition label. This will give you a better understanding of what a portion of that food really is. Don’t be fooled by the front of the packaging either; always check the nutrition label.

Indulge Intelligently

It’s OK to have a favorite treat sometimes. When you decide to celebrate a special occasion with a delicious treat, do so with intention. Slow down and enjoy every single bite. Savor the moment, and you’ll find yourself eating a little less while getting the same amount of enjoyment.

Don’t Skip Meals

When you’re a busy nurse, it can be hard to get in your three daily meals. You may be tempted to skip breakfast, for example. However, this is likely to lead to a binge later. Eat at least a little something for breakfast, and you will be less ravenous later in the day.
Did these tips help you? Let us know how you control your portions in the comments below. 

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