Adriana Lima and Portion Control Tips

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PORTION CONTROL: ON THE PLATE
It's all very well knowing what the different servings sizes are, but how does that translate to
your dinner plate?
Once you can visualize a healthy plate, it'll be easier to serve the right amounts of different
foods. Two thirds of a healthy plate should be covered with vegetables, fruit, whole grains or
beans, and only one-third or less should have animal protein, according to the American
Institute of Cancer Research, who produced this image of the new American plate as a
guideline.
Another way to think about your portion control plate is to break it up into thirds, and have
one-third carbohydrates such as pasta, bread, potatoes, one-third fruit and veggie and
one-third or less of protein-rich foods.
If you find it hard to judge the correct serving sizes, try weighing or measuring all your food
for a week so that you really know what a healthy portion looks like.
When you've weighed out healthy portions for a complete meal, see how it looks on your plate.
If the plate doesn't look full, switch to smaller plates otherwise you'll always be tempted to fill a
plate that's too large to the edges.
You can make food take up more space on the plate by chopping, cutting it up or grating
(shredding) it. This tactic fools the eye and the stomach into thinking you've eaten more than
you have.
Correct portion control is a habit, and after a while you'll wonder how you used to eat larger
quantities. You really can downsize your dinner without ending up ravenous and deprived -
and your belly, waist and thighs will definitely thank you!