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3 Tips For Controlling Meal Portions

One way to cultivate healthier eating habits is to address the issue of meal portions. Research shows that people tend to eat most of what they’re served, which means large portions can contribute to overeating and weight gain, says The U.S. tends to offer larger serving sizes than many other countries around the world. According to a study from the University of Pennsylvania, an average dinner in Paris is 25 percent smaller than an average dinner in Philadelphia. Here are three ways to control your meal portions and still feel satisfied.

  1. Drink a glass of water before your meal. Consuming water before you eat helps your body distinguish between hunger and thirst, effectively helping you to consume fewer calories during your meal.

  2. Eat slowly. Taking more time to eat allows your brain to register feeling full and reduces the likelihood that you’ll overeat.

  3. Pay attention to what you are eating. Aim to fill half of your plate with vegetables, which are full of fiber and low in calories. This means you can eat more food and consume fewer calories. Include protein with each meal to help you feel full longer, reducing the urge to snack throughout the day.


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