Four Little Tips to Manage Portion Control...

Did you know that it takes twenty minutes for our brains to pick up the 'I'm full' signals that our tummies send out? Not only is it wise to manage the quantity of food we eat at meal times, it's also really important to eat slowly and mindfully whilst chewing properly so that these signals get through and we don't ignore them.

Here are four tried and tested ways to nail portion control once and for all...

:: Start by using good quality ingredients. The higher the nutrient value of food, the less we actually need to eat, so steer clear of anything that looks remotely processed and include organic, seasonal and local food where possible. Golden rule: Stick to wholefoods, clean protein, omega oils, complex carbs like black rice and super foods.

:: Don't underestimate the power of chewing ...so obvious, but amazing how so few of us do it properly!

:: Use dishes that make the decisions for you. Often our eyes are bigger than our belly! Using a side plate or a Japanese rice bowl will help you to identify what size portion your really need. Sure, go back for seconds if you're still hungry, but make a conscious decision to do that rather than piling food onto a dinner plate and mindlessly eating everything on it.

:: Get used to listening to your hunger cues. How often do you feel hungry? How often do you eat only because it's time to eat? ...or because food is there? Did your parents train you to think of all the starving children in Africa so that you had to finish all the food on your plate? Now is the time to test some of these belief systems. How would you feel if you only ate when hungry and you stopped when you were about 80% full?

Some of these things don't change overnight. It takes a while to understand how you feel in your body, to listen to some of the signals, and it takes a little bit of work and focus too. Treat it like an experiment and complete a food and symptoms diary so you keep a detailed note of what's going on for you.


Sarah Lantry received her training at The Institute of Integrative Nutrition in New York City. She works with clients nationally and globally both face-to-face and via telephone consultations who have specific health conditions, weight issues, food addictions and cravings along with those who wish to increase energy, improve general health and immune function.

www.attitudetofood.com | [email protected] | +44 (0)7970 770 771