Wellness Wedensday: Strategies For Portion Control


Mindful eating has recently been touted as the best way to avoid overeating. In theory, this sounds like a wonderful idea. What better than creating a mindful and spiritual way to be more in touch with your food and appetite? However, in order to fully practice the methodical and focused eating prescribed by this methodology, you need to have something that is all too precious to most of us: time. So what do we do when we have 15 minutes to cram food in our faces or have to eat while completing an email and are therefore distracted? Well, if you feel like you need a “hack” for the times where you are absolutely pressed for time or cannot be focused, we’ve got you covered. See below for some quick and easy hacks to keep your portions and total consumption to a normal level, even in times of stress and haste.

  1. Avoid A See-Food Diet
    Office workers who kept candy in clear dishes on their desks dipped in for a sample 71 percent more often than those who kept their candy out of sight.

2.       Hands off The Breadsticks At Client Lunches


Five minutes after eating at an Italian restaurant, 31% of people surveyed had no idea how many bread sticks they had eaten. If you think it might be a problem for you, have them removed from the table. This goes for chips and salsa, too!

3.       Divide the Plate Before You Eat

If you’re tempted to stock up on comfort foods when you’re stressing out, pre portion your plate (or buffet to-go container) with 50% fruits and veggies and fill the remaining half with two parts protein and one part starch. This way, you have no choice but to eat in a balanced fashion.  

4.       Pre-Portion tempting Treats


Portion junk foods and other treats into single servings before you start eating and put the rest away. Feel like that won’t help? Avoid junk until you are feeling more in control.

5.       Make Healthy foods More Accessible

Feel like you need a mindless munch? Keep desk snacks healthy, like fresh fruits and veggies. Serving salads and other healthy foods family style in large portions also encourages their intake over other, more calorie dense foods.