Thank you for joining this class on portion control. We explored how managing food portions can positively impact energy, health, and overall well-being. Whether eating at home or dining out, making intentional choices can help support your nutrition goals without feeling restricted.

Key Takeaways and Next Steps

Understand Portion Control

Portion control means being mindful of how much you eat at each meal. It helps regulate calorie intake, prevent overeating, and support overall health goals like steady energy and weight management.

Visual Tools for Portion Sizes

Use simple visual cues to guide portion sizes: a fist for carbs, a palm for proteins, and a thumb for fats. These easy measurements help you eat balanced meals without needing a scale.

Adopt Smart Strategies at Home and Eating Out

Try using smaller plates, prepping meals ahead of time, or sharing dishes when dining out. Reviewing menus in advance can also help you make healthier choices.

Practice Mindful Eating

Eat slowly, put down your fork between bites, and avoid distractions like TV or your phone. Give your body time to tell your brain it’s full—this usually takes about 20 minutes.

Focus on a Balanced, Mostly Plant-Based Plate

Aim for meals that are 60–80% plant-based, filled with fruits, vegetables, and whole grains, along with quality protein. This supports nutrient intake and aligns with habits of people in the world’s “Blue Zones,” where individuals live longer, healthier lives.

And remember: Always consult with your healthcare provider before making significant changes to your diet or lifestyle.