We often hear about the importance of eating a healthy, balanced diet, but what about portion sizes? It's easy to overlook the amount of food we consume, especially when dining out or snacking on the go! However, portion sizes play a crucial role in maintaining a healthy weight, managing chronic diseases, and supporting overall well-being.
Why are portion sizes important?
Portion sizes are important because they directly impact the amount of calories, nutrients, and other essential components we consume. Eating too much can lead to weight gain and obesity, while consuming too little can result in malnourishment and other health problems. Portion control is particularly important when it comes to high-calorie food and foods high in unhealthy fat, which can contribute to chronic diseases such as heart disease, diabetes and some types of cancer.
I'm keto - do I still need to worry about portion sizes?
It’s no secret that here at Low Carb Haven, we love keto! Unfortunately though, eating keto doesn’t mean a food free-for-all; portion sizes still matter. Many people start keto as a method of maintaining or dropping their weight. To achieve that goal, it's essential to ensure you're not overindulging or consuming too many calories. It's also important to focus on getting the right balance of nutrients and not rely solely on high-fat foods to meet your dietary needs! Read more about keto nutrition here.
How to work out the right portion sizes for you
There's no one-size-fits-all approach when it comes to portion sizes. Factors such as age, gender, activity level, and overall health can impact the amount of food you need. However, recommendations for a standard diet typically consist of half of your plate filled with vegetables, a quarter with lean protein, and a quarter with whole grains or other complex carbohydrates. On keto, this will look more like 75% of calories coming from fat, 20% from protein, and just 5% from carbohydrates. You can use tools such as portion control plates, food scales, and measuring cups to help you determine the right amount of food to eat.
Helpful Tips and Tricks
Here are some tips and tricks to help you maintain healthy portion sizes:
- Use smaller plates, bowls and cups to trick yourself into feeling fuller, sooner!
- Pre-portion snacks and meals ahead of time to avoid overeating.
- Use measuring cups and spoons to ensure accuracy when preparing and serving food.
- Eat slowly and chew your food thoroughly to allow your body to register when it's full.
- Avoid distractions, such as television or your phone, while eating to stay mindful of your food intake.
- Drink plenty of water before and during meals to help fill you up and avoid overeating. It’s a myth that this impairs digestion!
Maintaining healthy portion sizes is crucial for achieving and maintaining a healthy weight and balanced diet. While it may seem daunting to calculate and track portion sizes, implementing simple strategies like using smaller plates, pre-portioning snacks and meals, and staying mindful while eating can help you establish healthy habits.
At Low Carb Haven, we offer a variety of low-carb products that can help support your efforts to maintain a healthy diet and portion control. Visit our online store to find delicious and nutritious low-carb snacks, meals, and supplements that can help you achieve your health goals. Make the commitment to prioritise portion control today, and start enjoying the benefits of a healthy, balanced diet!
