Portion Control Secrets

Drink a Glass of Water

The Flexitarian Diet author Dawn Jackson Blatner advised drinking 16 ounces of water before eating. Water naturally reduces appetite.


Use Small Plates

Eat less with a smaller dish. The 2015 Cochrane Database of Systematic Reviews found that smaller plates, knives, forks, glasses, and other tableware may reduce meal intake. 


Vegetables and Fiber

Low-calorie vegetables fill. Blatner suggested spinach sandwiches, noodles, and stir-fries. Replace beef with mushrooms, add sliced apples to porridge, and fill a whole-wheat pita with vegetables instead of bread.


Color-Contrasting Dinnerware

A 2018 Nutrition Journal study indicated plate color affects eating. The study suggests serving spaghetti with crimson sauce on white plates to eat less.


Eat Slower

"Taking your time while eating increases enjoyment and decreases portions".  Dim lights and soothing music ease dinner. To eat longer, chew carefully, put your fork down, and sip water.


Pre-meal Soup

Soup first. Like water, soup may fill you up. A 2021 Obesity Reviews research indicated that coarser textures make people feel fuller. Thick soups may fill you up.


Limit Mealtime Distractions

Eat alone. A 2020 Frontiers in Psychology study indicated phone use during meals increased calorie consumption.  Nutrients discovered that eating at a computer reduced fullness.


Finish with a Healthy Dessert

Blatner said consumers demand dessert after meals. Blatner advised peppermint, cinnamon, chocolate, or fruity decaf tea to satisfy expectation. 


Wellness Tips for a Healthy Lifestyle