{"id":28818,"date":"2021-06-09T01:00:00","date_gmt":"2021-06-08T21:00:00","guid":{"rendered":"https:\/\/www.rachaelattard.com\/?p=28818"},"modified":"2023-05-31T17:47:17","modified_gmt":"2023-05-31T13:47:17","slug":"why-portion-control-is-important-tips-to-get-it-right","status":"publish","type":"post","link":"https:\/\/www.rachaelattard.com\/why-portion-control-is-important-tips-to-get-it-right\/","title":{"rendered":"Why Portion Control Matters and Tips to Get It Right"},"content":{"rendered":"\n<p>I write a lot about the importance of eating well to lose weight, maintain a healthy weight, and feel your best. I&#8217;ve struggled with <a href=\"https:\/\/www.rachaelattard.com\/244-my-struggle-with-gut-health\/\" target=\"_blank\" rel=\"noreferrer noopener\">my gut<\/a> and <a href=\"https:\/\/www.rachaelattard.com\/hypothyroidism-story-diagnosis-treatment\/\" target=\"_blank\" rel=\"noreferrer noopener\">hormones<\/a> in the past, and figuring out my diet has been really helpful. <\/p>\n\n\n\n<p>There are a lot of different factors that go into eating well. Vegetables, fruits, sugar content, lean proteins, micronutrients, healthy fats, and so on are some of the things to be thinking about if you want to eat well. But how much you eat also matters. <\/p>\n\n\n\n<p>If you want to have a slim, lean body, you should be mindful of what you&#8217;re eating and how much you&#8217;re eating. Eating too much food, even food that&#8217;s great for your body, can still lead to weight gain. That&#8217;s why portion control is so important! :)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Serving Size vs. Portion Size<\/strong><gwmw style=\"display:none;\"><\/h2>\n\n\n\n<p>Portion size is how much food you eat. <a href=\"https:\/\/www.eatright.org\/food\/nutrition\/nutrition-facts-and-food-labels\/serving-size-vs-portion-size-is-there-a-difference\" target=\"_blank\" rel=\"noreferrer noopener\">Serving size<\/a> is the recommended amount of a certain food to eat (often found on a food item&#8217;s nutrition label) or a standard amount of food (like one cup or one item). Your portions might be more than or less than the recommended serving size. <\/p>\n\n\n\n<p>Many people eat more than the recommended amount. In other words, their portion size is larger than the serving size. In fact, adults eat about <a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/portion-size-versus-serving-size\" target=\"_blank\" rel=\"noreferrer noopener\">300 calories more<\/a> per day than they did in 1985, and the reason comes down to portion sizes. <\/p>\n\n\n\n<p>Your <a href=\"https:\/\/www.nia.nih.gov\/health\/serving-and-portion-sizes-how-much-should-i-eat\" target=\"_blank\" rel=\"noreferrer noopener\">portions<\/a> might change from meal to meal too. For example, when you eat at home, you might limit yourself to one piece of bread for dinner. At a restaurant, you might catch yourself eating multiple pieces. <\/p>\n\n\n\n<p>You might be overeating without realizing it for a few reasons: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You don&#8217;t know what the recommended serving size is. <\/li>\n\n\n\n<li>When you eat out, you eat the entire meal in one sitting. Many restaurant meals could work for two people or can be saved for leftovers. <\/li>\n\n\n\n<li>You&#8217;re a snacker! Maybe you munch on chips, crackers, or even fruit throughout the day without thinking about it. <\/li>\n\n\n\n<li>You eat directly from the box, instead of portioning your food out onto a plate. <\/li>\n<\/ul>\n\n\n\n<p><a href=\"https:\/\/www.rachaelattard.com\/how-to-overcome-binge-eating\/\" target=\"_blank\" rel=\"noreferrer noopener\">RELATED POST: How to Overcome Binge Eating<\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"788\" height=\"443\" src=\"https:\/\/mk0rachaelattar8etud.kinstacdn.com\/wp-content\/uploads\/2021\/06\/Portion-size.png\" alt=\"Portion size vs serving size\" class=\"wp-image-29176\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/06\/Portion-size.png 788w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/06\/Portion-size-300x169.png 300w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/06\/Portion-size-768x432.png 768w\" sizes=\"auto, (max-width: 788px) 100vw, 788px\" \/><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>What Is Portion Distortion?<\/strong><\/h2>\n\n\n\n<p>As I mentioned, adults are eating more calories than ever. Part of this is because our sense of how much food is appropriate to eat has changed. Here are <a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/wecan\/portion\/documents\/PD1.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">some examples<\/a>: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bagels: 20 years ago, the average bagel was 140 calories. Today, the average is 350 calories. <\/li>\n\n\n\n<li>Turkey sandwich: 20 years ago, the average turkey sandwich was 320 calories. Today, the average is 820 calories.<\/li>\n\n\n\n<li>Burgers: 20 years ago, the average burger was 333 calories. Today, the average is 590 calories.<\/li>\n\n\n\n<li>French fries: 20 years ago, the average french fry portion was 210 calories. Today, the average is 610 calories.<\/li>\n<\/ul>\n\n\n\n<p>When you consistently see food on TV or at restaurants that are this large, your mind starts to think that it is normal. You start to think that your body needs a larger meal or portion size in order to be satisfied. That&#8217;s <a href=\"https:\/\/www.webmd.com\/diet\/obesity\/features\/avoid-portion-distortion#1\" target=\"_blank\" rel=\"noreferrer noopener\">portion distortion<\/a>. <\/p>\n\n\n\n<p>In general, a lot of people simply don&#8217;t know how much they should actually be eating. Because of this, it is super easy to overeat and gain weight. <\/p>\n\n\n\n<p><a href=\"https:\/\/www.rachaelattard.com\/biggest-diet-mistakes-weight-loss\/\" target=\"_blank\" rel=\"noreferrer noopener\">RELATED POST: Biggest Diet Mistakes That Are Slowing Down Your Weight Loss<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to Measure the Correct Portion Size<\/strong><gwmw style=\"display:none;\"><gwmw style=\"display:none;\"><gwmw style=\"display:none;\"><\/gwmw><\/gwmw><\/h2>\n\n\n\n<p>It can be tricky to rely on our own eyes or intuition to know that we&#8217;re actually eating the correct amount of food. Because of this, I suggest measuring out your portions for a while to make sure you&#8217;re eating roughly the right amount of food. Over time, you&#8217;ll become more familiar and won&#8217;t need to rely on measuring out your food. :) <gwmw style=\"display:none;\"><\/gwmw><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"788\" height=\"443\" src=\"https:\/\/mk0rachaelattar8etud.kinstacdn.com\/wp-content\/uploads\/2021\/06\/Some-everyday-objects-to-measure-your-food-with.png\" alt=\"how to measure correct portion sizes\" class=\"wp-image-29306\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/06\/Some-everyday-objects-to-measure-your-food-with.png 788w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/06\/Some-everyday-objects-to-measure-your-food-with-300x169.png 300w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/06\/Some-everyday-objects-to-measure-your-food-with-768x432.png 768w\" sizes=\"auto, (max-width: 788px) 100vw, 788px\" \/><\/figure><\/div>\n\n\n<p>Some people like to measure their portions very carefully. To do this, you can measure your food using a measuring cup or a scale. But, for many people, taking precise measurements of their food can be too time-consuming or inconvenient. If that&#8217;s how you feel, you can also use everyday objects to <a href=\"https:\/\/medlineplus.gov\/ency\/patientinstructions\/000337.htm\" target=\"_blank\" rel=\"noreferrer noopener\">measure your food<\/a>. <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Your portion of meat should be about the size of the palm of your hand or a deck of cards. <\/li>\n\n\n\n<li>If you want a half-cup (40 grams) of ice cream, your scoop should be about the size of a tennis ball. The same is true for a half cup of rice, pasta, and snacks like chips. <\/li>\n\n\n\n<li>One-quarter cup (35 grams) of nuts is about the size of a golf ball. <\/li>\n\n\n\n<li>Two tablespoons (36 grams) of peanut butter is a ping-pong ball. <\/li>\n<\/ul>\n\n\n\n<p>Another way I like to measure portion sizes is by using my hand as a guideline. Here are some <a href=\"https:\/\/www.healthline.com\/nutrition\/portion-control#TOC_TITLE_HDR_4\" target=\"_blank\" rel=\"noreferrer noopener\">basic tips<\/a> for women: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Eat a palm-sized serving of high-protein foods, like meat, fish, and beans. <\/li>\n\n\n\n<li>Try to eat at least a fist-sized portion of vegetables with your meal. Typically, leafy vegetables are low in calories, and they don&#8217;t often <a href=\"https:\/\/www.webmd.com\/diet\/ss\/slideshow-serving-sizes\" target=\"_blank\" rel=\"noreferrer noopener\">contribute to weight gain<\/a>.  <\/li>\n\n\n\n<li>Eat one cupped-hand portion of foods that are high in carbs, like grains and starchy vegetables. <\/li>\n\n\n\n<li>Limit your high-fat foods, like butter and oil, to one thumb-worth portion. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"788\" height=\"443\" src=\"https:\/\/mk0rachaelattar8etud.kinstacdn.com\/wp-content\/uploads\/2021\/06\/Using-your-hand-as-a-measuring-guideline.png\" alt=\"tips to measure your portion sizes\" class=\"wp-image-29307\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/06\/Using-your-hand-as-a-measuring-guideline.png 788w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/06\/Using-your-hand-as-a-measuring-guideline-300x169.png 300w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/06\/Using-your-hand-as-a-measuring-guideline-768x432.png 768w\" sizes=\"auto, (max-width: 788px) 100vw, 788px\" \/><\/figure><\/div>\n\n\n<p>Of course, every person is going to be different. Try to be aware of the basic guidelines and of nutrition labels, but always remember that some people will need more food than this and others will need less. These are guidelines, and you should adjust them to meet your own needs and goals. :) <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Tips to Adjust Portion Size<\/strong><\/h2>\n\n\n\n<p>Measuring is one easy way to adjust your portion sizes. Here are some more things you can do to help make sure you&#8217;re not overeating. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Use Smaller Dishes<\/strong><\/h3>\n\n\n\n<p>Larger dishes can make your food seem small in comparison. When you have a large plate or bowl, you might be tempted to fill the plate to ensure that you&#8217;re eating enough. <\/p>\n\n\n\n<p><a href=\"https:\/\/www.healthline.com\/nutrition\/portion-control#TOC_TITLE_HDR_2\" target=\"_blank\" rel=\"noreferrer noopener\">Studies show<\/a> that people serve themselves more food when using larger dishes. For example, in one study, people with large dishes ate almost 80% more pasta than people with medium-sized dishes. In another study, nutritionists served themselves about 15% more ice cream when they used a larger spoon than when they used a smaller spoon. <\/p>\n\n\n\n<p>If you <a href=\"https:\/\/www.health.com\/weight-loss\/14-ways-to-cut-portions-without-feeling-hungry?slide=91a7d94f-fdea-49f9-83b7-7e2aa61783b0#91a7d94f-fdea-49f9-83b7-7e2aa61783b0\" target=\"_blank\" rel=\"noreferrer noopener\">want to avoid overeating<\/a>, use smaller plates, bowls, and even utensils. Similarly, if you want to eat more food, give yourself a large bowl. This is a great way to trick yourself into eating a big salad. :) <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ask for Half a Portion<\/strong><\/h3>\n\n\n\n<p>Most restaurants serve really large portions. In general, the meal you get at a restaurant will be <a href=\"https:\/\/www.healthline.com\/nutrition\/portion-control#TOC_TITLE_HDR_5\" target=\"_blank\" rel=\"noreferrer noopener\">2.5 times larger<\/a> than the recommended serving size. Every once in a while, this isn&#8217;t a problem. But, if you eat out a lot, those extra calories will catch up with you! <\/p>\n\n\n\n<p>When you&#8217;re eating out, ask if you can only order half a portion or even the children&#8217;s version. If you can&#8217;t do that, consider asking for a takeaway box at the start of your meal. Place half your order in the box right away, so that you can save it for later. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"788\" height=\"443\" src=\"https:\/\/mk0rachaelattar8etud.kinstacdn.com\/wp-content\/uploads\/2021\/06\/Tips-to-Control-Portion-Size.png\" alt=\"tips to control portion sizes\" class=\"wp-image-29191\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/06\/Tips-to-Control-Portion-Size.png 788w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/06\/Tips-to-Control-Portion-Size-300x169.png 300w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/06\/Tips-to-Control-Portion-Size-768x432.png 768w\" sizes=\"auto, (max-width: 788px) 100vw, 788px\" \/><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Split With a Friend When Eating Out<\/strong><gwmw style=\"display:none;\"><\/h3>\n\n\n\n<p><a href=\"https:\/\/www.cdc.gov\/healthyweight\/healthy_eating\/portion_size.html\" target=\"_blank\" rel=\"noreferrer noopener\">Splitting a meal<\/a> with a friend or partner is a great way to limit portion sizes at restaurants. Plus, you&#8217;ll save money too! <\/p>\n\n\n\n<p>It can also be fun to split two side dishes instead of the main dish. That way, you&#8217;ll get some variety and get the opportunity to try different foods without overeating. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Drink a Glass of Water Before a Meal<\/strong><gwmw style=\"display:none;\"><gwmw style=\"display:none;\"><\/gwmw><\/h3>\n\n\n\n<p>Before eating a meal or a snack, drink a glass of water. This will help you <a href=\"https:\/\/www.huffingtonpost.com.au\/2017\/05\/24\/have-portion-control-trouble-try-these-8-doable-tips_a_22106257\/\" target=\"_blank\" rel=\"noreferrer noopener\">feel full<\/a> and naturally keep you from overeating. <\/p>\n\n\n\n<p>It is easy to confuse hunger for thirst. Some symptoms of dehydration are very similar to those of hunger. Drinking enough water throughout the day, and especially before meals, can help you <a href=\"https:\/\/www.rachaelattard.com\/how-to-reduce-your-appetite\/\" target=\"_blank\" rel=\"noreferrer noopener\">manage your hunger<\/a> and keep you from eating too much. <\/p>\n\n\n\n<p><a href=\"https:\/\/www.rachaelattard.com\/signs-that-you-are-dehydrated\/\" target=\"_blank\" rel=\"noreferrer noopener\">RELATED POST: Signs That You Are Dehydrated<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Take Your Time<\/strong><gwmw style=\"display:none;\"><\/h3>\n\n\n\n<p>When you&#8217;re eating, just focus on eating. If possible, don&#8217;t eat while you&#8217;re doing work, in front of a television, or distracted by other things. Distraction and speed can cause you to eat mindlessly and <a href=\"https:\/\/www.huffingtonpost.com.au\/2017\/05\/24\/have-portion-control-trouble-try-these-8-doable-tips_a_22106257\/\" target=\"_blank\" rel=\"noreferrer noopener\">ignore your body&#8217;s signals<\/a> that it is feeling full. <\/p>\n\n\n\n<p>Eat your food slowly and try to enjoy the meal. Chew your food slowly (this is helpful for digestion too!), place your fork down between bites, and sip water as you go. <\/p>\n\n\n\n<p>Some people find that setting the table and dimming the lights can help them enjoy their meals more too. Do whatever you need to do to <a href=\"https:\/\/www.health.com\/weight-loss\/14-ways-to-cut-portions-without-feeling-hungry?slide=d5cdb247-88f0-4449-bc62-3fe5881cdd37#d5cdb247-88f0-4449-bc62-3fe5881cdd37\" target=\"_blank\" rel=\"noreferrer noopener\">eat mindfully<\/a>. Your food will seem more satisfying this way. :) <\/p>\n\n\n\n<p><a href=\"https:\/\/www.rachaelattard.com\/how-to-have-a-healthy-relationship-with-food\/\" target=\"_blank\" rel=\"noreferrer noopener\">RELATED POST: How to Have a Healthy Relationship With Food<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Don&#8217;t Eat Straight From the Container<\/strong><\/h3>\n\n\n\n<p>It is super easy to overeat when you&#8217;re <a href=\"https:\/\/www.cdc.gov\/healthyweight\/healthy_eating\/portion_size.html\" target=\"_blank\" rel=\"noreferrer noopener\">eating straight from a bag<\/a> or container. Keeping track of how much you&#8217;re eating is really hard this way. <\/p>\n\n\n\n<p>When I want a snack, I like to pour my serving onto a plate instead. This helps me keep track of my portions. <\/p>\n\n\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"34985\" class=\"elementor elementor-34985\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-19736608 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"19736608\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-26748756\" data-id=\"26748756\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-424da4ec elementor-widget__width-initial elementor-widget 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data-widget_type=\"form.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<form class=\"elementor-form\" method=\"post\" name=\"Free 7 Day Weight Loss Meal Plan Form\">\n\t\t\t<input type=\"hidden\" name=\"post_id\" value=\"34985\"\/>\n\t\t\t<input type=\"hidden\" name=\"form_id\" value=\"23f6fbbd\"\/>\n\t\t\t<input type=\"hidden\" name=\"referer_title\" value=\"Rachael Attard\" \/>\n\n\t\t\t\n\t\t\t<div class=\"elementor-form-fields-wrapper elementor-labels-\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-field-type-email elementor-field-group elementor-column elementor-field-group-email elementor-col-100 elementor-field-required\">\n\t\t\t\t\t\t\t\t\t\t\t\t<label for=\"form-field-email\" class=\"elementor-field-label elementor-screen-only\">\n\t\t\t\t\t\t\t\tEmail\t\t\t\t\t\t\t<\/label>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<input size=\"1\" type=\"email\" name=\"form_fields[email]\" id=\"form-field-email\" class=\"elementor-field elementor-size-xs  elementor-field-textual\" placeholder=\"Enter your email here...\" required=\"required\">\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<div class=\"elementor-field-type-acceptance elementor-field-group elementor-column elementor-field-group-field_fb13632 elementor-col-100 elementor-field-required\">\n\t\t\t\t\t\t\t\t\t\t\t\t<label for=\"form-field-field_fb13632\" class=\"elementor-field-label elementor-screen-only\">\n\t\t\t\t\t\t\t\tFree 7 Day Weight Loss Meal Plan Form Privacy Policy & Subscribe\t\t\t\t\t\t\t<\/label>\n\t\t\t\t\t\t\t\t<div class=\"elementor-field-subgroup\">\n\t\t\t<span class=\"elementor-field-option\">\n\t\t\t\t<input type=\"checkbox\" name=\"form_fields[field_fb13632]\" id=\"form-field-field_fb13632\" class=\"elementor-field elementor-size-xs  elementor-acceptance-field\" required=\"required\" checked=\"checked\">\n\t\t\t\t<label for=\"form-field-field_fb13632\">Yes, I want to receive emails - Femme Nativa weekly newsletter and special promotions. Please read our Privacy Policy.<\/label>\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<div class=\"elementor-field-group elementor-column elementor-field-type-submit elementor-col-100 e-form__buttons\">\n\t\t\t\t\t<button class=\"elementor-button elementor-size-sm\" type=\"submit\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">GET THE MEAL PLAN<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/button>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/form>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Put Food Where You Can&#8217;t See It<\/strong><\/h3>\n\n\n\n<p>It can be hard to avoid snacking on food when it is right in front of us. If you can, keep your <a href=\"https:\/\/www.cdc.gov\/healthyweight\/healthy_eating\/portion_size.html\" target=\"_blank\" rel=\"noreferrer noopener\">food stored<\/a> in your fridge or cabinets to keep it out of mind. You can even place your most tempting items (like chips or candy) on a high shelf that&#8217;s hard to reach. <\/p>\n\n\n\n<p>This can work the other way too. If you struggle to eat enough fruits or vegetables, try to keep them in places that are easily accessible. For example, replace a bowl of chocolates with a bowl of fruit, and keep your vegetables in an easy-to-grab spot in your fridge. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Eat Healthy Snacks<\/strong><\/h3>\n\n\n\n<p>When you&#8217;re hungry throughout the day, it&#8217;s really OK to eat. And waiting to eat for a long time can lead to overeating during meal times. <\/p>\n\n\n\n<p>Listen to your body, and don&#8217;t deny it proper nutrition. Instead, eat <a href=\"https:\/\/www.nia.nih.gov\/health\/serving-and-portion-sizes-how-much-should-i-eat\" target=\"_blank\" rel=\"noreferrer noopener\">healthy snacks<\/a> as you need. <\/p>\n\n\n\n<p>Some good snacks include: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A piece of fruit <\/li>\n\n\n\n<li>Vegetables with hummus <\/li>\n\n\n\n<li>A piece of whole-grain toast with peanut butter <\/li>\n\n\n\n<li>A small handful of nuts <\/li>\n<\/ul>\n\n\n\n<p>It is so easy to overeat, and many people don&#8217;t know how much they should be eating in the first place. One of the best ways to have a healthy weight is to pay attention to your portions. :) <\/p>\n\n\n\n<p>Love, Rachael Xx <\/p>\n\n\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"35780\" class=\"elementor elementor-35780\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-36b04f62 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"36b04f62\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4387a5c8\" data-id=\"4387a5c8\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-251d3ec9 elementor-widget elementor-widget-image\" data-id=\"251d3ec9\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/elementor\/thumbs\/Flat-tummy-cover-Inline-1-q2hwgeqkpsecoqgsevzz0y1zfp2b90up6xljl08mgq.png\" title=\"Flat tummy cover Inline 1\" alt=\"Flat tummy cover Inline 1\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5931fcf2 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"5931fcf2\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-xs\" href=\"https:\/\/rachael-attard-fn.myshopify.com\/pages\/flat-tummy-program?utm_source=blog&#038;utm_medium=inline&#038;utm_campaign=elm-flat-tummy-cover-inline\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">CHECK OUT THIS PROGRAM<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n\n\n\n<p><gwmw style=\"display:none;\"><\/gwmw><\/p>\n","protected":false},"excerpt":{"rendered":"<p>I write a lot about the importance of eating well to lose weight, maintain a healthy weight, and feel your best. I&#8217;ve struggled with my gut and hormones in the past, and figuring out my diet has been really helpful. There are a lot of different factors that go into eating well. Vegetables, fruits, sugar&#8230;<\/p>\n","protected":false},"author":2,"featured_media":29225,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3],"tags":[308,122,123,142],"class_list":["post-28818","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-diet-advice","tag-health-advice","tag-health-tips","tag-healthy-eating"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.1 (Yoast SEO v25.1) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Why Portion Control Matters and Tips to Get It Right - Rachael Attard<\/title>\n<meta name=\"description\" content=\"In this blog post you&#039;ll learn why portion control is important when it comes to weight loss and tips on how to get it right.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.rachaelattard.com\/why-portion-control-is-important-tips-to-get-it-right\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Why Portion Control Matters and Tips to Get It Right\" \/>\n<meta property=\"og:description\" content=\"In this blog post you&#039;ll learn why portion control is important when it comes to weight loss and tips on how to get it right.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.rachaelattard.com\/why-portion-control-is-important-tips-to-get-it-right\/\" \/>\n<meta property=\"og:site_name\" content=\"Rachael Attard\" \/>\n<meta property=\"article:publisher\" content=\"www.facebook.com\/rachaelattardpt\" \/>\n<meta property=\"article:author\" content=\"www.facebook.com\/rachaelattardpt\" \/>\n<meta property=\"article:published_time\" content=\"2021-06-08T21:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-05-31T13:47:17+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/06\/Why-Portion-Control-Matters-feature-image-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"788\" \/>\n\t<meta property=\"og:image:height\" content=\"443\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Rachael Attard\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Rachael Attard\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.rachaelattard.com\/why-portion-control-is-important-tips-to-get-it-right\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.rachaelattard.com\/why-portion-control-is-important-tips-to-get-it-right\/\"},\"author\":{\"name\":\"Rachael Attard\",\"@id\":\"https:\/\/www.rachaelattard.com\/#\/schema\/person\/b3efe7356fc7a2488627fc7a1fd3172d\"},\"headline\":\"Why Portion Control Matters and Tips to Get It Right\",\"datePublished\":\"2021-06-08T21:00:00+00:00\",\"dateModified\":\"2023-05-31T13:47:17+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.rachaelattard.com\/why-portion-control-is-important-tips-to-get-it-right\/\"},\"wordCount\":1736,\"commentCount\":2,\"publisher\":{\"@id\":\"https:\/\/www.rachaelattard.com\/#\/schema\/person\/b3efe7356fc7a2488627fc7a1fd3172d\"},\"image\":{\"@id\":\"https:\/\/www.rachaelattard.com\/why-portion-control-is-important-tips-to-get-it-right\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/06\/Why-Portion-Control-Matters-feature-image-1.png\",\"keywords\":[\"diet advice\",\"health advice\",\"health tips\",\"healthy eating\"],\"articleSection\":[\"Blog\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.rachaelattard.com\/why-portion-control-is-important-tips-to-get-it-right\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.rachaelattard.com\/why-portion-control-is-important-tips-to-get-it-right\/\",\"url\":\"https:\/\/www.rachaelattard.com\/why-portion-control-is-important-tips-to-get-it-right\/\",\"name\":\"Why Portion Control Matters and Tips to Get It Right - 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