Practice portion control.

When it comes to food, we often think of “portion control” as something that only people with weight issues need to worry about. But in reality, portion control is something that everyone can benefit from.

Why is portion control important?

For one thing, eating large portions can lead to weight gain. When we eat more food than our bodies need, the excess is stored as fat. Over time, this can add up to serious weight problems.

But even if weight gain isn’t a concern, portion control is still a good idea. That’s because eating too much of even healthy foods can be bad for our health.

Take, for example, the nutrients in fruits and vegetables. These are essential for our health, but eating too many can have consequences. For instance, eating large amounts of beta-carotene-rich foods (such as carrots and sweet potatoes) can lead to a yellowing of the skin. And eating lots of leafy greens can cause an increase in urination (because of the high levels of Vitamin A).

Of course, we don’t need to avoid these foods altogether. But it’s important to Eat them in moderation.

What is a “serving size”?

A “serving size” is the amount of food that experts recommend we eat at each meal. It’s important to note that serving sizes are not the same as “portions”. A portion is the amount of food that we actually choose to eat, while a serving size is a specific amount.

For instance, the recommended serving size for meat is 3 ounces. This is about the size of a deck of cards. But if we order a 12-ounce steak, that’s four times the recommended serving size. And if we eat the whole thing, we’ve consumed four servings of meat!

The same is true for other food groups. The recommended serving size for grains is one ounce, which is about one slice of bread. But if we eat a bagel ( which is about four ounces), we’re eating four times the recommended serving size.

It’s not always easy to eyeball a serving size. That’s why it’s a good idea to measure our food before we start eating. This way, we can be sure that we’re not overeating.

What are some portion control tips?

There are a few simple tricks that can help us control our portions.

• Use a smaller plate: When we use a smaller plate, it looks like we’re eating more food than we actually are. This can help us feel satisfied with less.

• Eat slowly: It takes about 20 minutes for our brains to register that we’re full. So, if we eat quickly, we’re likely to overeat before we know it.

• Avoid eating directly from the container: When we eat out of the bag or box, it’s easy to lose track of how much we’re eating. So, pour a serving into a bowl or plate before you start munching.

• Avoid distractions: It’s easy to mindlessly eat when we’re watching TV or working at our desks. But if we’re not paying attention to what we’re doing, we’re more likely to overeat.

• Don’t feel like you need to finish everything on your plate: We’ve all been told that we need to “clean our plates”. But if we’re already full, there’s no need to force ourselves to eat more.

Portion control is a simple way to improve our health. By eating smaller portions, we can avoid weight gain and the health problems that come with it. And, we can make sure that we’re getting the nutrients we need without overdoing it.Extra resources

Join a support group.

Most people will experience some form of mental health issue at some point in their lives. It is estimated that one in four people in the UK will experience a mental health problem each year. While some people will recover quickly and without any treatment, others will require support to get better. This is where support groups can be helpful.

Support groups provide a space for people to share their experiences, learn from others and feel supported. They can be a valuable resource for people who are struggling with their mental health.

There are many different types of support groups, including those for specific mental health conditions, such as anxiety or depression, and those for people who have been through a specific event, such as bereavement. There are also general support groups, which can be a good starting point if you’re not sure what kind of group you need.

To find a support group near you, search online or ask your GP. It’s important to find a group that you feel comfortable with, so it’s worth trying a few different ones before you commit to one.

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