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Portion Control and Mindful Eating

9 Ways To Get a Better Handle On Portion Control


  1. Focus on eating whole foods (avoiding pre-packaged, food-like substances as much as possible), including plenty of protein and vegetables, until you are satiated (that feeling where you are about 80% full). Don’t deprive yourself. This always backfires, causing you to eat more food later in the day.  Most processed foods have chemical additives that make it difficult for us to limit consumption.

  2.  Eat a healthy snack, like veggies, before dinner (especially if you’ll be eating out).  You can tell the waiter not to bring the rolls or chips to your table. Plan on taking part of your meal home for leftovers since most restaurants give you huge portions.  You can even ask for an extra plate and put ½ the meal on that plate and pack the rest up to take home for leftovers – before you start your meal.

  3. Include healthy fats in your diet. This will help you feel satiated longer and allow your body to absorb the fat-soluble vitamins your body needs. Ideas include: avocado, nuts, seeds, olive oil, coconut oil, grass fed butter and ghee (clarified butter).

  4. Using smaller plates can be helpful. When you put food on a large plate, you almost                                                               automatically want to try to fill it up and then feel like you need to finish it all. By using smaller    plates (and bowls), you may find that you eat less but still feel comfortably full.  

  5.  Don’t skip meals. This is one of the biggest mistakes people make.  Start your day with breakfast (preferably including some protein which will help you feel full longer) and plan ahead for lunch. It’s also a good idea to bring a healthy snack with you to get you through the afternoon before dinner.  Portion control is very difficult when you’re starving!

  6.  When snacking, place the snack in a small bowl or on a small plate rather than eating right out of the bag or container.  This is a huge help so you’re more aware of how much you are eating and you can better manage your portions.

  7.  Plan ahead when ordering your meal to account for dessert. Order a smaller size dinner or share your entree. Often there are healthy appetizers that can actually be a full meal. Skip the alcohol and then enjoy a little dessert. Healthy eating is all about moderation.  Don’t feel like you ‘can’t have it’, just decide what you would enjoy more and make the choice.

  8.  Slow down when you eat and chew your food more.  By slowing down and enjoying our food more, we end up eating less.

  • Instead of feeling like you have to ration your food, change your focus to eating the most nutrient dense foods you can find. Nutrient dense foods will have you feeling better, looking better and being more in control of your food choices and portions.  Ask yourself “What is the best choice I can make that will give my body what it needs in order to thrive?”  Quality counts.




What is Mindful Eating?


1. Mindful eating is about:

  • a peaceful eating relationship with food according to your body’s needs

  • eating to support your body’s natural healthy state

  • balance, choice, wisdom, and acceptance

  • eating consciously in a way to make our bodies feel well

  • being aware of our surroundings, mind, body, and spirit

  • being “in the moment”


2. Mindful eating is NOT about:

  • dieting

  • measuring or weighing food

  • restricting or avoiding foods

  • counting fat grams or calories

  • worrying about body size or the number on the scale

Click Here for Portion Size Visuals

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