Struggle with portion control? From smaller dinnerware to removing digital distractions, here are portion control tips you can use today.

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If you need a reminder to stick with your portion control plan, check out these portion control handouts!

Struggle with portion control? From smaller dinnerware to removing digital distractions, here are portion control tips you can use today.

Trick your body into eating less with these 55 portion control tips. Lose weight by incorporating these weight loss tips into your life.

Don't let portion sizes derail your weight loss efforts. Follow these 9 easy tips to control your portions and achieve your weight loss goals.

New and improved visual design!  The Bariatric Portion Control Plate by BariatricPal is not just another bariatric portion control plate. The Bariatric Portion Control Plate has been professionally designed using the Delboeuf effect to make your portions of food appear larger than they actually are, producing smaller self-selected portion sizes! What you eat and how much are the two most important parts of your weight loss diet. The Bariatric Portion Control Plate by BariatricPal makes both of those easier. The Bariatric Portion Control Plate by BariatricPal lets you measure your protein, carbohydrates, and vegetables right on the plate to create balanced meals effortlessly. Each section even has illustrations to guide you. Protein: the foundation of the bariatric surgery diet and the biggest section of the plate. Salad and vegetables: a key group for fiber, vitamins, and minerals without many calories. Grains and starchy vegetables: a source of carbohydrates for energy and nutrients. When you use the Bariatric Portion Control Plate by BariatricPal as your guide, you can save time and know you are serving yourself the right-sized portions for weight loss. The Bariatric Portion Control Plate by BariatricPal uses dishwasher safe melamine and is twice the quality and thickness of other Bariatric portion control plates currently available. The Bariatric Portion Control Plate by BariatricPal features: Bariatric-appropriate meal guidance. Hassle-free portion control. Easy-to-see illustrations and text to guide your food choices. Dishwasher-safe melamine. 7-inch usable plating area for portion control. Attractive design. Melamine Product Care Tips: Cleaning should take place promptly and on a regular basis to avoid staining. Do not use harsh or abrasive cleansers, steel wool, or metal pot scrubbers/scouring pads to clean. Use only plastic pads or plastic-type bristle scrubbers to remove dried food. Do not use chlorine bleach or chlorine-based products on melamine products. For best results, use a high-alkaline base solution for regular dishwashing. WARNING: Melamine is not suitable for microwave heating, or for the serving of very high-temperature foods such as fried foods and boiling soups.

Portion control can help you achieve your healthy eating goals if you are trying to lead a healthier, more balanced lifestyle. It is important for making healthy eating choices that will provide you with energy to fuel your workouts and nutrients to help you feel and function at your best! What is portion control? According to the National Institute of Diabetes and Digestive and Kidney Diseases in the US, how much you eat is just as important as what you eat. Portion control is a great way to make sure you’re eating enough nutritious food — and aren’t overeating — while helping you reach your health and fitness goals. Understanding portions means knowing how much to eat to feel satisfied and stay energised until your next meal. It’s different to a “serving” or “serving size”, which is the recommended amount of a specific food you should eat (more on this later). When you become familiar with the correct portion size for you and your goals, you won’t need to measure your food servings at each meal — it takes practice, but eating the right amount will eventually become part of your daily habits. Does portion control mean counting calories? No! For some, when it comes to managing portion sizes, counting calories may help to support specific health and fitness goals (such as building muscle), but for most people, it isn’t necessary. Instead, focusing on eating a balanced diet containing a range of carbohydrates, proteins and healthy fats is an effective way to ensure you are eating the right types, and amount, of foods. According to Australia’s Heart Foundation, how much you eat, or your food portions, also contributes to eating well for your heart. Healthy food proportions can be measured out on your plate as a rough guide. Ideally, a portion-controlled plate will include the following food groups: Around half of your plate should be filled with vegetables and salad One quarter should contain good quality protein The remaining quarter should contain complex carbohydrates and a small serving of healthy fats. If you’re a member of Sweat, your daily meal plan follows the Australian Guide to Healthy Eating. This guide is based on the best available scientific evidence from around the world! Our recipes have been developed by a team of nutrition specialists, in consultation with the Sweat trainers, and are designed to provide you with nutritious foods each day from the five main food groups. Remember flexibility is important in a sustainable approach to healthy eating — some days you will have more serves from a particular food group and other days you might have less. It helps to look at what you’re eating over a whole week, rather than a day or two. How to figure out your correct portion sizes Now you know how to portion your plate, the next step is to work out your portion sizes. As mentioned earlier, a “serving size” can be defined as a measurement of different foods that have roughly the same amount of nutrients and energy. The serving size can be found on the Nutrition Facts label on most packaged foods. A portion is the amount of food you eat for a meal or snack and will typically depend on how hungry you are or the type of meal you are eating. For example, as stated by the Australian Government's Department of Health, a serving of grains is one slice of bread. If you’re eating a sandwich for lunch, you might have two slices, or two servings, of bread — this is your portion size. Your ideal portion size will depend on a range of lifestyle factors including how active you are, and your health and fitness goals. Most countries have a set of defined Dietary Guidelines you can follow, including the Dietary Guidelines for Americans, The Eatwell Guide in the UK and the Australian Dietary Guidelines. If you aren’t sure how much you should be eating, you can seek advice from a nutrition specialist, who can help you with an eating plan that meets your energy requirements. As you become more familiar with serving sizes and appropriate portions, you can make healthy food choices without needing to follow a prescriptive eating plan every day. Tips for portion control Many restaurants, cafes and food manufacturers have “up-sized” their servings, so knowing your portion sizes can help you to eat healthily without going hungry or overeating. Here are some tips to help you choose the right portion sizes: Use smaller dinnerware Have you ever noticed that the plates used in cafes and restaurants are larger than the ones you use at home? If you’ve been brought up to clear your plate at every meal, this can lead you to eat more than you actually need. Using smaller dinnerware at home can help you feel satisfied after eating a full plate of food. Use your hands as a serving guide Rather than carrying around cup measures and teaspoons, you can estimate a portion size based on your hand size. Your hand is proportional to your body, making this a useful guide. Many guidelines including the New Zealand Heart Foundation and The European Food Information Council (EUFIC) suggest: Your palm is the size of a portion of good quality protein Your fist is approximately the size of a portion of vegetables Your cupped hand indicates a portion of carbohydrates A portion of healthy fats should be the size of your thumb Eat slowly and mindfully According to Harvard’s School of Public Health, mindful eating can lead to improved psychological wellbeing, greater enjoyment when eating and help you to recognise when you’re feeling satisfied so you know when to stop eating. Mindful eating involves removing distractions, such as the TV and slowing down your eating pace by putting down your cutlery, or sipping water between mouthfuls. This allows time for your body to give you feedback and let you know if you’re actually full. Concentrate on how the food smells and looks, explore how it tastes and feels in your mouth, and how it feels in your stomach. Start meals with a glass of water Staying well-hydrated and starting each meal with a glass of water can help to curb thirst disguised as hunger. Fill your plate once Having shared plates on the table and buffet-style dining make it easy to continue filling your plate with the food that is available, and it can become easy to lose track of how much you’ve eaten. When you serve yourself a meal, use a dinner plate and only fill it once, keeping your food proportions in mind to ensure you have included enough variety from each food group. Include protein with every meal A 2016 meta-analysis, “The Effects of Increased Protein Intake on Fullness” published in the Journal of the Academy of Nutrition and Dietetics found protein helps to increase fullness, so including this macronutrient with each meal can help you to feel satisfied and fuller for longer. Don’t eat from the box or bag If you’re eating packaged foods, don’t eat straight from the bag or box. Instead, check the recommended serving size and take out a portion. Alternatively, buy pre-portioned or single-serve packages. Having a healthy mindset to nutrition means being flexible! Understanding portion control is just one aspect of developing sustainable and healthy eating habits. With this knowledge, you can be comfortable eating in any environment, whether you’re cooking at home or at a special celebration dinner! A balanced lifestyle means enjoying all kinds of food in moderation. Rather than categorising foods as “good” or “bad”, instead, view food as a source of nutrients and a central element of social connection — allow yourself to enjoy it.

Discover six practical ways to cut 500 calories a day for lasting weight loss. Learn the science behind calorie balance and explore tips like mindful eating, smart snacking, and portion control to achieve your weight loss goals.

These 5 Tips for Better Portion Control are simple ways that are easy to build into your life to will help you avoid overeating

Whether your goal is weight loss, better health, or disease management, portion control plates can impact behavior change and help you see results.

We outline how to use Autumn Calabrese's 21 Day Fix containers outline to make meal prep easy for your busy lifestyle and food preferences!

Lickable straight from the built-in straw, it's a fun & engaging treat experience unlike any other treat. When to use:  Training - easy portion control Loose-leash walking - overcome distractions Off-leash recall - jackpot reward Meal topper - nutrient-dense Enrichment toys, lick mats - straw keeps things clean Pill administration - put pill in the straw & squeeze Growing puppies & early training - e.g. potty training Bonding with new adoptions - instant BFFs Seniors with dental issues - a perfect puree Sick dogs or low appetite - super-high value Traveling in cars or planes - TSA-compliant Dining out & events - focus in busy places Veterinarian visits & exams - reduce stress Grooming, bathing, nail trimming - lickable distraction Muzzle training reactive dogs - fits through muzzle Emergency prep bags - long shelf-stable life Filling freezer molds - bones, stars, hearts, etc. Birthday gift or party - don't forget the hats Gotcha Days - living their best life Breed reveal parties - really, chihuahua? Daily "just because" treats - let's be real Anytime you need a smile :) ...and more How to Use:  Massage, knead, or shake pouch. Twist cap off and keep pouch upright. Squeeze pea-sized amount to top of straw. Bring to dog's mouth to lick from straw. Squeeze a small amount to mouth - increase as desired. Store in a cool dry place. Keep refrigerated for best results. Must be refrigerated after open. Ingredients (Chicken)  Organic Free-Range Chicken Organic Butternut Squash Organic Peas Organic Extra Virgin Olive Oil  Moisture (max): 82.66% Crude Protein (min): 5.49% Crude Fat (min): 5.59% Crude Fiber (max): 0.82% Ash (max): 0.83% Metabolizable Energy (as-received): Approximately 78.75 kcal/3.5 oz Ingredients (Beef) Organic, Grass-Fed Beef Organic Sweet Potato Organic Spinach Moisture (max): 83.78% Crude Protein (min): 4.91% Crude Fat (min): 2.93% Crude Fiber (max): 0.62% Ash (max): 0.70% Metabolizable Energy (as-received): Approximately 63.44 kcal/3.5 oz

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🍝 No More Guesswork, Just Perfect Portions with Our 3D-Printed Spaghetti Measure! 🍝 🍴 Portion Control Tired of cooking too much spaghetti and wasting food? With this cleverly designed spaghetti measure, you'll get the perfect portion every time! 😊 Together We Waste Less Being mindful about food waste has never been easier. This handy tool helps you do your part in reducing waste and enjoying just the right amount of pasta. 🌎 Earth-Friendly Design Just like you, we care about the planet. That's why our spaghetti measure is made from PLA, a biodegradable plastic. Cook responsibly! 🎁 Gifts for Gourmets & Home Chefs If you or someone you know is always cooking up too much pasta, this is the perfect gift to make every meal just right. 🛠️ Made to Order Each spaghetti measure is 3D-printed just for you, ensuring that you get a tool that's as unique as your taste in pasta. 🔗 Design Credits Want to give kudos for the design? You can find it for download at Thingiverse. Upgrade your cooking game and help the planet at the same time. Click 'Add to Cart' now to make this spaghetti measure part of your kitchen essentials! 🛒🍝

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