Don’t Call the Portion Police 4 Easy Ways to Manage Your Food Intake
to follow is that half your plate should be veggies, a quarter of your plate should be high-quality protein like poultry or fish, and a quarter of your plate should be complex carbs, like whole grains or starchy vegetables. STARTWITHWATER. Up to 30 minutes before every meal, drink 16 ounces of water. Filling up on water makes you feel less hungry and naturally aids in portion control. Being well hydrated also helps you distinguish between hunger and thirst, both of which can manifest similarly to each other, leading our brains to often misinterpret what our body needs. SLOW DOWN. Eating quickly makes you less aware of when you’re getting full. It takes the human brain about 20 minutes to register that the stomach is full after eating, so slowing down the speed at which you eat can reduce your intake. Take smaller bites and chew mouthfuls at least five times before swallowing. It’s also been shown that people who eat slower tend to enjoy their meals more!
Getting portion sizes exactly right is difficult under the most normal of circumstances, not to mention when you’re at home for extended periods of time and doing more cooking from scratch or facing boredom. However, improper portion control is one of the leading causes of weight gain, making perfecting your portions a great way to keep your health in check.
USE SMALLER DINNERWARE. Studies have suggested that the sizes of plates, glasses, and cutlery unconsciously influence how much food we eat. Large plates can make food look smaller, which means we put more food on the plate, thus overeating. Try swapping your extra-large plates and bowls for medium or small ones to reduce the food you eat during each meal.
LETYOUR PLATE BEYOUR GUIDE. If measuring or weighing your food isn’t appealing, try using your plate as a measurement tool for a well-balanced meal. The general rule of thumb
SUCCESS STORIES
Grilled Basil Chicken and Tomatoes
Ingredients
• • • •
2 tbsp olive oil 1 clove garlic
1/4 cup tightly packed fresh basil leaves
•
• •
8 Roma tomatoes
1/2 tsp salt
4 boneless skinless chicken breast halves (4 oz each)
3/4 cup balsamic vinegar
Directions 1. For marinade: In blender, combine olive oil, garlic, salt, vinegar, and basil. Cut 2 tomatoes into quarters and add to mixture. Cover and process until blended. Halve remaining tomatoes for grilling. 2. In bowl, combine chicken and 2/3 cup marinade. Cover and refrigerate for 1 hour. Reserve remaining marinade. 3. Heat grill to about 350–400 F. Lightly oil grates. Grill chicken until internal temperature reads 165 F, about 4–6 minutes per side. Grill tomatoes until lightly browned, about 2–4 minutes per side. Discard remaining marinade. 4. Serve chicken and tomatoes with reserved marinade.
“I came to Dr. Patt with pain in my lower back that extended through my hips and down both legs. I was unable to get out of bed or stand from a sitting position without pain. Dr. Patt prescribed treatment with exercises and strengthening, and with the guidance from all the staff, I am free from pain
today. I am thankful to everyone here.” –Geri Mangone
Inspired by TasteOfHome.com
Professional Physical Therapy | 508-528-6100 • 3
Made with FlippingBook Proposal Creator