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Eating healthy is about more than just fruits and veggies, and a balanced plate is about more than what’s on it. When it comes to meals (and even snacks), portion control and the hunger scale play important roles and leave you feeling just right!
What Is Portion Control?
Practicing portion control does NOT mean eating tiny meals that leave you hungry. In fact, it’s just the opposite. Portion control is eating the right amount of food — not too much and not too little. Many of us grew up being told to clean our plates. However, portion control is all about eating the right amount for YOUR body and activity levels.
What Is the Hunger Scale?
The hunger scale is a tool that can help you figure out when you’re truly hungry and help you stop eating when you’re comfortably full. To use the tool, check in with how you feel using this 1-10 scale:
- Painfully hungry! You may feel sick, weak or dizzy.
- Very hungry. Your stomach is growling, you have trouble focusing and you may feel cranky.
- Your stomach is growling a little bit, and you may feel moody.
- A little hungry. You’re showing early signs of hunger but could wait to eat if needed.
- You’re not really hungry, but you’re not really full.
- A little full. You’re starting to fill up!
- Comfortably full. You feel totally satisfied, and your hunger is gone. This is the ideal level to stop eating.
- You ate a bit more than your body needed. You may feel a little tired.
- Uncomfortably full. You’re stuffed! You ate a bit too much and feel sluggish and slow.
- Painfully full. At this stage, you may feel pain in your abdomen and may even feel sick.
When thinking about the hunger scale, it’s best to stay in the middle. Start eating when you feel around a 3 or 4 and stop eating once you reach 6 or 7. If you let yourself feel too hungry, you risk overeating in the long run.
Using the hunger scale takes practice! Set reminders before and after each meal to ask yourself: “Where am I on the hunger scale right now?” These simple check-ins will help you understand your body and what it needs!
Portion Control Tips
If you’ve never paid attention to portion control, don’t worry! Here are a few easy ways to work it into your daily routine:
- Start small. If you serve yourself a little less than you need, you can always go back for seconds!
- Eat slow. Your body won’t feel full right away. Eat slower to give your stomach a moment to catch up.
- Serve your snacks. Eating snacks directly out of the bag or box can cause you to eat more than you realize. Portioning them out first will leave you feeling satisfied.
- Start with veggies. At mealtime, filling half your plate with fruits and veggies is a great way to balance your plate. Start with veggies first to portion out the rest of your food groups.
- Drink water. Dehydration can also make you feel hungry. Choose water with every meal to make sure all your needs are met.
Portion control isn’t about strict rules. So, if a few of these tips don’t work for you right away, don’t worry. It takes time and practice.
Healthy Portion Sizes: How To Eat the Right Amount for YOU
Everyone’s needs are a little bit different; however, these guides can help you estimate a healthy starting place. In fact, you can even use your hands!
- Veggies: 1 serving of veggies is about the size of 1-2 of your fists (about 1-2 cups)
- Fruit: 1 serving of fruit is also about the size of 1-2 fists; or a large single fruit (like an apple or orange).
- Lean Protein: 1 serving of protein is about the size of your palm.
- Whole Grains: 1 serving of whole grain is about the size of your fist.
- Dips and Spread: For spreads like peanut butter or hummus, scoop out a dollop about the size of 2 thumbs.
Portion sizes differ for every person every day. What filled you up yesterday may not do the trick today — especially if your activity levels vary. Portion control also works a little differently for growing kids. As their bodies change, so do their hunger levels. These guidelines are only the starting point and can change often.
A Balanced Plate Is a Healthy Plate
Now that you know how much to serve up, here’s how to fill your plate!
- Fill half with colorful fruits and veggies. Fruits and veggies are packed with vitamins and minerals. Grab your favorite or try something new. Here are 14 veggies to try based on common favorites.
- Fill one quarter with lean protein. Reach for options like chicken, turkey, fish, beans or eggs.
- Fill one quarter with whole grains. Brown rice and whole wheat pasta are great options for almost any meal.
The balanced plate method works great for almost every meal and will help keep you full until your next mealtime.
Tips for Mindful Eating
It’s easy to get caught up at mealtime with busy schedules. However, mindful eating is a great exercise when working on portion control and fullness. It helps you enjoy your food more and listen to your body. Here are a few tips:
- Turn off the screens. Make your dinner table a TV-, tablet- and phone-free zone.
- Think about the hunger scale. Rate your hunger from 1-10.
- Before you eat, take note of the colors, smells and textures of your food.
- Take three deep breaths before eating.
- Chew each bite 15 times before swallowing. This can also help with digestion.
- Sit around the table to make mealtime more intentional.
Learning portion control and using the hunger scale are skills that get better with practice. Remember:
- Be patient! Changing habits takes time.
- Focus on how you feel after you eat, not just how much you eat.
- Prepare more meals at home so you have more control. Our weekly meal plans are a great place to start.
Over time, these changes will feel smaller and smaller until you’ve built a healthy habit that will last a lifetime and leave you feeling your best!
Looking for more ways to add healthy eating into your daily routine? Learn 5 ways to help you decode a nutrition label. Then, head over to our recipe page to discover easy, dietitian-approved meals you can make any day of the week!