How do I exercise my portion control?

1. With reference to a portion control chart, measure up the right amount of meat, fish, pasta, vegetables you should be having very meal. Stick to this right amount every time, regardless how hungry you are or craving for more.

2. Use smaller plates and bowls because we when use bigger dishes we tend to fill them full.

3. Using food guide pyramid as a reference, balance your food intake. Foods at the top of the pyramid should be consumed less, foods at the middle of pyramid should be moderate and food at the bottom of pyramid should be more.

4. Always have meals at regular time, so you will not be extremely hungry and tend to eat too much to "cover back".

5. Eat and munch slowly. Your brain will tell you that you’re full after 20 minutes.

6. When eating out consider sharing dishes, especially the dessert. It is a good idea because partners will cross-checking on each other.

7. Don’t be tempted to eat straight from the carton or container – no doubt you will finish it all. Instead put it in a bowl or buy small, individual sizes.

8. Have some fruits half an hour before meals so you tend to eat less during the actual meal.

9. Read the label on packaged foods, paying attention to the "serving portion". Some manufacturers claim it to be 'single-portion' but actually it contains about two portions worth.

10. If you tend to eat everything in front of you, consider repackaging food at home. Divide biscuits, nuts, seeds, and dried fruit into small plastic containers. You will be less tempted to overeat.

If you constantly maintaining the right portion of foods you take, your stomach capacity will just maintain the same. And any further attempt to eat more than it usually can handle, you will stop eating because of feeling of stomach fullness .







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